Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, FAMILIA is higher in more vitamins & minerals
Calories (kcal)
Cereals 50
Cereals ready-to-eat 388
Protein (g)
Cereals 1.46
Cereals ready-to-eat 9.50
Carbs (g)
Cereals 10.7
Cereals ready-to-eat 73.8
Fat (g)
Cereals 0.210
Cereals ready-to-eat 6.30
Fiber (g)
Cereals 0.500
Cereals ready-to-eat 8.50
Quick answers
Which has more protein?
Cereals ready-to-eat, FAMILIA — 9.50g vs 1.46g per 100g.
Which has fewer calories?
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt — 50 vs 388 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, FAMILIA scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cereals | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 50 kcal | 388 kcal | -87% |
| Macronutrients | |||
| Water | 87.1 g | 1.90 g | +4486% |
| Protein | 1.46 g | 9.50 g | -85% |
| Total lipid (fat) | 0.210 g | 6.30 g | -97% |
| Carbohydrate, by difference | 10.7 g | 73.8 g | -86% |
| Fiber, total dietary | 0.500 g | 8.50 g | -94% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.033 g | 0.711 g | -95% |
| Fatty acids, total monounsaturated | 0.029 g | 3.20 g | -99% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.600 mg | -100% |
| Thiamin (Vitamin B1) | 0.070 mg | 0.320 mg | -78% |
| Riboflavin (Vitamin B2) | 0.028 mg | 0.550 mg | -95% |
| Niacin (Vitamin B3) | 0.585 mg | 1.80 mg | -68% |
| Pantothenic acid (Vitamin B5) | 0.072 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.015 mg | 0.100 mg | -85% |
| Biotin (Vitamin B7) | 17.0 ug | 16.0 ug | +6% |
| Folate, total (Vitamin B9) | 12.0 ug | 0 ug | |
| Choline, total | — | 23.9 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.290 ug | -100% |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | 0 ug | 3.00 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.020 mg | 1.16 mg | -98% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 89.0 mg | 173 mg | -49% |
| Iron, Fe | 3.99 mg | 2.78 mg | +44% |
| Magnesium, Mg | 5.00 mg | 317 mg | -98% |
| Phosphorus, P | 16.0 mg | 337 mg | -95% |
| Potassium, K | 17.0 mg | 494 mg | -97% |
| Sodium, Na | 129 mg | 8.00 mg | +1513% |
| Zinc, Zn | 0.130 mg | 1.92 mg | -93% |
| Copper, Cu | 0.041 mg | 0.407 mg | -90% |
| Manganese, Mn | 0.001 mg | — | |
| Selenium, Se | 2.80 ug | 17.3 ug | -84% |
| Other Nutrients | |||
| Energy | 211 kj | 1623 kj | -87% |
| Ash | 0.530 g | 8.50 g | -94% |
| Total Sugars | 0.030 g | 23.2 g | -100% |
| Fluoride, F | 94.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 16.0 ug | -69% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 25.0 ug | 16.0 ug | +56% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 1.00 ug | -100% |
| Vitamin A, IU | 0 IU | 6.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 2.00 ug | 130 ug | -98% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.100 ug | 3.80 ug | -97% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0.003 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.003 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.014 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.031 g | 0.567 g | -95% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.095 g | -98% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.023 g | -96% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.028 g | 3.16 g | -99% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.007 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.115 g | 1.66 g | -93% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.103 g | 1.55 g | -93% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 g | 0.092 g | -87% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.002 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.020 g | — | |
| Threonine (EAA) | 0.046 g | — | |
| Isoleucine (EAA, BCAA) | 0.064 g | — | |
| Leucine (EAA, BCAA) | 0.111 g | — | |
| Lysine (EAA) | 0.038 g | — | |
| Methionine (EAA) | 0.027 g | — | |
| Cystine (conditionally essential) | 0.033 g | — | |
| Phenylalanine (EAA) | 0.079 g | — | |
| Tyrosine (conditionally essential) | 0.047 g | — | |
| Valine (EAA, BCAA) | 0.071 g | — | |
| Arginine (conditionally essential) | 0.063 g | — | |
| Histidine (EAA) | 0.034 g | — | |
| Alanine | 0.051 g | — | |
| Aspartic acid | 0.069 g | — | |
| Glutamic acid | 0.544 g | — | |
| Glycine (conditionally essential) | 0.057 g | — | |
| Proline (conditionally essential) | 0.179 g | — | |
| Serine | 0.083 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt nutrition facts Cereals ready-to-eat, FAMILIA nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1513% in Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt Vitamin C, total ascorbic acid -100% in Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt Vitamin B-12 — Cobalamin -100% in Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt Vitamin A, RAE -100% in Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt
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