Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals, oats, instant, fortified, maple and brown sugar, dry is higher in more vitamins & minerals
Calories (kcal)
Cereals 386
Cereals ready-to-eat 405
Protein (g)
Cereals 9.25
Cereals ready-to-eat 3.34
Carbs (g)
Cereals 76.7
Cereals ready-to-eat 87.2
Fat (g)
Cereals 4.73
Cereals ready-to-eat 3.50
Fiber (g)
Cereals 7.20
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals, oats, instant, fortified, maple and brown sugar, dry — 9.25g vs 3.34g per 100g.
Which has fewer calories?
Cereals, oats, instant, fortified, maple and brown sugar, dry — 386 vs 405 kcal per 100g.
Which is more nutrient-dense?
Cereals, oats, instant, fortified, maple and brown sugar, dry 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 | 386 kcal | 405 kcal | -5% |
| Macronutrients | |||
| Water | 6.40 g | 3.42 g | +87% |
| Protein | 9.25 g | 3.34 g | +177% |
| Total lipid (fat) | 4.73 g | 3.50 g | +35% |
| Carbohydrate, by difference | 76.7 g | 87.2 g | -12% |
| Fiber, total dietary | 7.20 g | 3.80 g | +89% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.778 g | 0.961 g | -19% |
| Fatty acids, total monounsaturated | 1.43 g | 2.08 g | -31% |
| Fatty acids, total trans | 0.002 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 52.9 mg | -100% |
| Thiamin (Vitamin B1) | 1.07 mg | 1.32 mg | -19% |
| Riboflavin (Vitamin B2) | 1.00 mg | 1.50 mg | -33% |
| Niacin (Vitamin B3) | 11.7 mg | 17.6 mg | -33% |
| Pantothenic acid (Vitamin B5) | 0.616 mg | 0.101 mg | +510% |
| Vitamin B-6 — Pyridoxine | 1.46 mg | 1.76 mg | -17% |
| Biotin (Vitamin B7) | 148 ug | 353 ug | -58% |
| Folate, total (Vitamin B9) | 132 ug | 334 ug | -60% |
| Choline, total | 22.5 mg | 4.50 mg | +400% |
| Vitamin B-12 — Cobalamin | 0 ug | 5.29 ug | -100% |
| Vitamin A, RAE | 692 ug | 1324 ug | -48% |
| Carotene, beta | 2.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.510 mg | 0.110 mg | +364% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 258 mg | 70.0 mg | +269% |
| Iron, Fe | 10.4 mg | 15.9 mg | -35% |
| Magnesium, Mg | 90.0 mg | 36.0 mg | +150% |
| Phosphorus, P | 305 mg | 141 mg | +116% |
| Potassium, K | 361 mg | 176 mg | +105% |
| Sodium, Na | 505 mg | 534 mg | -5% |
| Zinc, Zn | 1.72 mg | 0.560 mg | +207% |
| Copper, Cu | 0.240 mg | 0.240 mg | = |
| Manganese, Mn | 2.30 mg | 0.246 mg | +834% |
| Selenium, Se | 16.8 ug | 6.50 ug | +158% |
| Other Nutrients | |||
| Energy | 1616 kj | 1695 kj | -5% |
| Ash | 2.94 g | 2.25 g | +31% |
| Total Sugars | 30.3 g | 43.7 g | -31% |
| Sucrose | 29.7 g | — | |
| Glucose | 0.390 g | — | |
| Fructose | 0.180 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.040 g | — | |
| Galactose | 0 g | — | |
| Starch | 38.3 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 16.0 ug | 19.0 ug | -16% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 240 ug | 587 ug | -59% |
| Betaine | 11.9 mg | — | |
| Vitamin B-12, added | 0 ug | 5.29 ug | -100% |
| Retinol | 692 ug | 1324 ug | -48% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 2310 IU | 4409 IU | -48% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 57.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.270 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.730 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 1.30 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.840 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.40 ug | 0.600 ug | +133% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.002 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.012 g | 0.001 g | +1100% |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.679 g | 0.494 g | +37% |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.068 g | 0.458 g | -85% |
| SFA 20:0 (Arachidic acid) | 0.005 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | 0.001 g | +700% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.008 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.38 g | 2.08 g | -33% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.38 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.032 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.006 g | — | |
| Fatty acids, total polyunsaturated | 1.60 g | 0.231 g | +593% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.55 g | 0.225 g | +588% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.55 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.051 g | 0.008 g | +537% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.050 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | — | |
| PUFA 18:3i | 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 g | = |
| 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 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.002 g | — | |
| Fatty acids, total trans-polyenoic | 0.002 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, oats, instant, fortified, maple and brown sugar, dry nutrition facts Cereals ready-to-eat, chocolate-flavored frosted puffed corn nutrition facts Compare other foods →
Dig deeper — biggest differences
Manganese, Mn +834% in Cereals, oats, instant, fortified, maple and brown sugar, dry Pantothenic acid (Vitamin B5) +510% in Cereals, oats, instant, fortified, maple and brown sugar, dry Choline, total +400% in Cereals, oats, instant, fortified, maple and brown sugar, dry Vitamin E (alpha-tocopherol) +364% in Cereals, oats, instant, fortified, maple and brown sugar, dry
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