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 370
Cereals ready-to-eat 405
Protein (g)
Cereals 10.5
Cereals ready-to-eat 3.34
Carbs (g)
Cereals 76.5
Cereals ready-to-eat 87.2
Fat (g)
Cereals 1.50
Cereals ready-to-eat 3.50
Fiber (g)
Cereals 3.80
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry — 10.5g vs 3.34g per 100g.
Which has fewer calories?
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry — 370 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 | 370 kcal | 405 kcal | -9% |
| Macronutrients | |||
| Water | 10.9 g | 3.42 g | +219% |
| Protein | 10.5 g | 3.34 g | +214% |
| Total lipid (fat) | 1.50 g | 3.50 g | -57% |
| Carbohydrate, by difference | 76.5 g | 87.2 g | -12% |
| Fiber, total dietary | 3.80 g | 3.80 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.238 g | 0.961 g | -75% |
| Fatty acids, total monounsaturated | 0.205 g | 2.08 g | -90% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 52.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.500 mg | 1.32 mg | -62% |
| Riboflavin (Vitamin B2) | 0.200 mg | 1.50 mg | -87% |
| Niacin (Vitamin B3) | 4.20 mg | 17.6 mg | -76% |
| Pantothenic acid (Vitamin B5) | 0.518 mg | 0.101 mg | +413% |
| Vitamin B-6 — Pyridoxine | 0.108 mg | 1.76 mg | -94% |
| Biotin (Vitamin B7) | 121 ug | 353 ug | -66% |
| Folate, total (Vitamin B9) | 87.0 ug | 334 ug | -74% |
| Choline, total | 23.1 mg | 4.50 mg | +413% |
| 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) | 0.110 mg | 0.110 mg | = |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 606 mg | 70.0 mg | +766% |
| Iron, Fe | 28.6 mg | 15.9 mg | +80% |
| Magnesium, Mg | 27.0 mg | 36.0 mg | -25% |
| Phosphorus, P | 115 mg | 141 mg | -18% |
| Potassium, K | 120 mg | 176 mg | -32% |
| Sodium, Na | 7.00 mg | 534 mg | -99% |
| Zinc, Zn | 0.880 mg | 0.560 mg | +57% |
| Copper, Cu | 0.206 mg | 0.240 mg | -14% |
| Manganese, Mn | — | 0.246 mg | |
| Selenium, Se | 20.0 ug | 6.50 ug | +208% |
| Other Nutrients | |||
| Energy | 1548 kj | 1695 kj | -9% |
| Ash | 0.600 g | 2.25 g | -73% |
| Total Sugars | 0.200 g | 43.7 g | -100% |
| Sucrose | 0.200 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 34.0 ug | 19.0 ug | +79% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 182 ug | 587 ug | -69% |
| 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 | 16.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.500 ug | 0.600 ug | -17% |
| 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) | 0.001 g | 0.001 g | = |
| SFA 16:0 (Palmitic acid) | 0.223 g | 0.494 g | -55% |
| SFA 18:0 (Stearic acid) | 0.014 g | 0.458 g | -97% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | 0.001 g | +400% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.200 g | 2.08 g | -90% |
| 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 | 0.829 g | 0.231 g | +259% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.741 g | 0.225 g | +229% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.088 g | 0.008 g | +1000% |
| 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) | 0.145 g | — | |
| Threonine (EAA) | 0.330 g | — | |
| Isoleucine (EAA, BCAA) | 0.461 g | — | |
| Leucine (EAA, BCAA) | 0.796 g | — | |
| Lysine (EAA) | 0.271 g | — | |
| Methionine (EAA) | 0.196 g | — | |
| Cystine (conditionally essential) | 0.237 g | — | |
| Phenylalanine (EAA) | 0.568 g | — | |
| Tyrosine (conditionally essential) | 0.334 g | — | |
| Valine (EAA, BCAA) | 0.510 g | — | |
| Arginine (conditionally essential) | 0.455 g | — | |
| Histidine (EAA) | 0.242 g | — | |
| Alanine | 0.367 g | — | |
| Aspartic acid | 0.495 g | — | |
| Glutamic acid | 3.90 g | — | |
| Glycine (conditionally essential) | 0.406 g | — | |
| Proline (conditionally essential) | 1.28 g | — | |
| Serine | 0.593 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 4.00 mg | -100% |
| Theobromine | 0 mg | 136 mg | -100% |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* 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 cooking, dry nutrition facts Cereals ready-to-eat, chocolate-flavored frosted puffed corn nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +766% in Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry Pantothenic acid (Vitamin B5) +413% in Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry Choline, total +413% in Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry Protein +214% in Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry
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