Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, chocolate-flavored frosted puffed corn is higher in more vitamins & minerals
Calories (kcal)
Cereals 50
Cereals ready-to-eat 405
Protein (g)
Cereals 1.44
Cereals ready-to-eat 3.34
Carbs (g)
Cereals 10.5
Cereals ready-to-eat 87.2
Fat (g)
Cereals 0.210
Cereals ready-to-eat 3.50
Fiber (g)
Cereals 0.500
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals ready-to-eat, chocolate-flavored frosted puffed corn — 3.34g vs 1.44g per 100g.
Which has fewer calories?
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt — 50 vs 405 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, chocolate-flavored frosted puffed corn 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 | 405 kcal | -88% |
| Macronutrients | |||
| Water | 87.6 g | 3.42 g | +2462% |
| Protein | 1.44 g | 3.34 g | -57% |
| Total lipid (fat) | 0.210 g | 3.50 g | -94% |
| Carbohydrate, by difference | 10.5 g | 87.2 g | -88% |
| Fiber, total dietary | 0.500 g | 3.80 g | -87% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.033 g | 0.961 g | -97% |
| Fatty acids, total monounsaturated | 0.028 g | 2.08 g | -99% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 52.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.055 mg | 1.32 mg | -96% |
| Riboflavin (Vitamin B2) | 0.025 mg | 1.50 mg | -98% |
| Niacin (Vitamin B3) | 0.520 mg | 17.6 mg | -97% |
| Pantothenic acid (Vitamin B5) | 0.071 mg | 0.101 mg | -30% |
| Vitamin B-6 — Pyridoxine | 0.013 mg | 1.76 mg | -99% |
| Biotin (Vitamin B7) | 12.0 ug | 353 ug | -97% |
| Folate, total (Vitamin B9) | 8.00 ug | 334 ug | -98% |
| Choline, total | — | 4.50 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 5.29 ug | -100% |
| Vitamin A, RAE | 0 ug | 1324 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.020 mg | 0.110 mg | -82% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 87.0 mg | 70.0 mg | +24% |
| Iron, Fe | 3.74 mg | 15.9 mg | -76% |
| Magnesium, Mg | 5.00 mg | 36.0 mg | -86% |
| Phosphorus, P | 15.0 mg | 141 mg | -89% |
| Potassium, K | 16.0 mg | 176 mg | -91% |
| Sodium, Na | 6.00 mg | 534 mg | -99% |
| Zinc, Zn | 0.130 mg | 0.560 mg | -77% |
| Copper, Cu | 0.040 mg | 0.240 mg | -83% |
| Manganese, Mn | 0 mg | 0.246 mg | -100% |
| Selenium, Se | 2.80 ug | 6.50 ug | -57% |
| Other Nutrients | |||
| Energy | 208 kj | 1695 kj | -88% |
| Ash | 0.210 g | 2.25 g | -91% |
| Total Sugars | 0.030 g | 43.7 g | -100% |
| Fluoride, F | 93.4 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | 19.0 ug | -84% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 18.0 ug | 587 ug | -97% |
| Vitamin B-12, added | 0 ug | 5.29 ug | -100% |
| Retinol | 0 ug | 1324 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 4409 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 2.00 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0.600 ug | -83% |
| 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 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.031 g | 0.494 g | -94% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.458 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.001 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.028 g | 2.08 g | -99% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.114 g | 0.231 g | -51% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.102 g | 0.225 g | -55% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 g | 0.008 g | +50% |
| 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 g | = |
| 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 | = |
| Tryptophan (EAA) | 0.020 g | — | |
| Threonine (EAA) | 0.045 g | — | |
| Isoleucine (EAA, BCAA) | 0.063 g | — | |
| Leucine (EAA, BCAA) | 0.110 g | — | |
| Lysine (EAA) | 0.037 g | — | |
| Methionine (EAA) | 0.027 g | — | |
| Cystine (conditionally essential) | 0.033 g | — | |
| Phenylalanine (EAA) | 0.078 g | — | |
| Tyrosine (conditionally essential) | 0.046 g | — | |
| Valine (EAA, BCAA) | 0.070 g | — | |
| Arginine (conditionally essential) | 0.063 g | — | |
| Histidine (EAA) | 0.033 g | — | |
| Alanine | 0.050 g | — | |
| Aspartic acid | 0.068 g | — | |
| Glutamic acid | 0.537 g | — | |
| Glycine (conditionally essential) | 0.056 g | — | |
| Proline (conditionally essential) | 0.177 g | — | |
| Serine | 0.082 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 4.00 mg | -100% |
| Theobromine | 0 mg | 136 mg | -100% |
* 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, without salt nutrition facts Cereals ready-to-eat, chocolate-flavored frosted puffed corn nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin C, total ascorbic acid -100% in Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt Vitamin B-12 — Cobalamin -100% in Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt Vitamin A, RAE -100% in Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt Manganese, Mn -100% in Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt
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