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 360
Cereals ready-to-eat 388
Protein (g)
Cereals 11.6
Cereals ready-to-eat 9.50
Carbs (g)
Cereals 73.2
Cereals ready-to-eat 73.8
Fat (g)
Cereals 1.41
Cereals ready-to-eat 6.30
Fiber (g)
Cereals 4.20
Cereals ready-to-eat 8.50
Quick answers
Which has more protein?
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry — 11.6g vs 9.50g per 100g.
Which has fewer calories?
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry — 360 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 | 360 kcal | 388 kcal | -7% |
| Macronutrients | |||
| Water | 11.1 g | 1.90 g | +483% |
| Protein | 11.6 g | 9.50 g | +22% |
| Total lipid (fat) | 1.41 g | 6.30 g | -78% |
| Carbohydrate, by difference | 73.2 g | 73.8 g | -1% |
| Fiber, total dietary | 4.20 g | 8.50 g | -51% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.232 g | 0.711 g | -67% |
| Fatty acids, total monounsaturated | 0.150 g | 3.20 g | -95% |
| Fatty acids, total trans | 0.002 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.600 mg | -100% |
| Thiamin (Vitamin B1) | 1.01 mg | 0.320 mg | +215% |
| Riboflavin (Vitamin B2) | 0.563 mg | 0.550 mg | +2% |
| Niacin (Vitamin B3) | 13.7 mg | 1.80 mg | +661% |
| Pantothenic acid (Vitamin B5) | 0.607 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.463 mg | 0.100 mg | +363% |
| Biotin (Vitamin B7) | 121 ug | 16.0 ug | +656% |
| Folate, total (Vitamin B9) | 87.0 ug | 0 ug | |
| Choline, total | 23.1 mg | 23.9 mg | -3% |
| 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) | 0.330 mg | 1.16 mg | -72% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 711 mg | 173 mg | +311% |
| Iron, Fe | 33.4 mg | 2.78 mg | +1101% |
| Magnesium, Mg | 45.0 mg | 317 mg | -86% |
| Phosphorus, P | 252 mg | 337 mg | -25% |
| Potassium, K | 153 mg | 494 mg | -69% |
| Sodium, Na | 124 mg | 8.00 mg | +1450% |
| Zinc, Zn | 1.32 mg | 1.92 mg | -31% |
| Copper, Cu | 0.203 mg | 0.407 mg | -50% |
| Manganese, Mn | 1.30 mg | — | |
| Selenium, Se | 20.0 ug | 17.3 ug | +16% |
| Other Nutrients | |||
| Energy | 1508 kj | 1623 kj | -7% |
| Ash | 2.72 g | 8.50 g | -68% |
| Total Sugars | 0.560 g | 23.2 g | -98% |
| Sucrose | 0.420 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.140 g | — | |
| Galactose | 0 g | — | |
| Starch | 67.3 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 34.0 ug | 16.0 ug | +113% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 182 ug | 16.0 ug | +1038% |
| 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 | 16.0 ug | 130 ug | -88% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.100 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.06 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.100 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | 3.80 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| 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) | 0.003 g | 0.014 g | -79% |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.202 g | 0.567 g | -64% |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.018 g | 0.095 g | -81% |
| SFA 20:0 (Arachidic acid) | 0.001 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0.023 g | -91% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.002 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.141 g | 3.16 g | -96% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.139 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.006 g | 0.007 g | -14% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.627 g | 1.66 g | -62% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.590 g | 1.55 g | -62% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.590 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.036 g | 0.092 g | -61% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.036 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 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 22:4 (Omega-6, Adrenic acid) | 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 | = |
| Fatty acids, total trans-monoenoic | 0.002 g | — | |
| TFA 18:1 t | 0.002 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Tryptophan (EAA) | 0.110 g | — | |
| Threonine (EAA) | 0.217 g | — | |
| Isoleucine (EAA, BCAA) | 0.418 g | — | |
| Leucine (EAA, BCAA) | 0.851 g | — | |
| Lysine (EAA) | 0.295 g | — | |
| Methionine (EAA) | 0.185 g | — | |
| Cystine (conditionally essential) | 0.164 g | — | |
| Phenylalanine (EAA) | 0.565 g | — | |
| Tyrosine (conditionally essential) | 0.171 g | — | |
| Valine (EAA, BCAA) | 0.519 g | — | |
| Arginine (conditionally essential) | 0.460 g | — | |
| Histidine (EAA) | 0.254 g | — | |
| Alanine | 0.371 g | — | |
| Aspartic acid | 0.537 g | — | |
| Glutamic acid | 4.11 g | — | |
| Glycine (conditionally essential) | 0.457 g | — | |
| Proline (conditionally essential) | 1.81 g | — | |
| Serine | 0.602 g | — | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry nutrition facts Cereals ready-to-eat, FAMILIA nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1450% in Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry Iron, Fe +1101% in Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry Niacin (Vitamin B3) +661% in Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry Biotin (Vitamin B7) +656% in Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry
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