Cereals vs Sugars
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
Sugars 387
Protein (g)
Cereals 9.25
Sugars 0
Carbs (g)
Cereals 76.7
Sugars 100.0
Fat (g)
Cereals 4.73
Sugars 0
Fiber (g)
Cereals 7.20
Sugars 0
Quick answers
Which has more protein?
Cereals, oats, instant, fortified, maple and brown sugar, dry — 9.25g vs 0g per 100g.
Which has fewer calories?
Cereals, oats, instant, fortified, maple and brown sugar, dry — 386 vs 387 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 | Sugars | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 386 kcal | 387 kcal | = |
| Macronutrients | |||
| Water | 6.40 g | 0.020 g | +31900% |
| Protein | 9.25 g | 0 g | |
| Total lipid (fat) | 4.73 g | 0 g | |
| Carbohydrate, by difference | 76.7 g | 100.0 g | -23% |
| Fiber, total dietary | 7.20 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.778 g | 0 g | |
| Fatty acids, total monounsaturated | 1.43 g | 0 g | |
| Fatty acids, total trans | 0.002 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 1.07 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 1.00 mg | 0.019 mg | +5174% |
| Niacin (Vitamin B3) | 11.7 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.616 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 1.46 mg | 0 mg | |
| Biotin (Vitamin B7) | 148 ug | 0 ug | |
| Folate, total (Vitamin B9) | 132 ug | 0 ug | |
| Choline, total | 22.5 mg | 0 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 692 ug | 0 ug | |
| Carotene, beta | 2.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.510 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 258 mg | 1.00 mg | +25700% |
| Iron, Fe | 10.4 mg | 0.050 mg | +20620% |
| Magnesium, Mg | 90.0 mg | 0 mg | |
| Phosphorus, P | 305 mg | 0 mg | |
| Potassium, K | 361 mg | 2.00 mg | +17950% |
| Sodium, Na | 505 mg | 1.00 mg | +50400% |
| Zinc, Zn | 1.72 mg | 0.010 mg | +17100% |
| Copper, Cu | 0.240 mg | 0.007 mg | +3329% |
| Manganese, Mn | 2.30 mg | 0.004 mg | +57325% |
| Selenium, Se | 16.8 ug | 0.600 ug | +2700% |
| Other Nutrients | |||
| Energy | 1616 kj | 1618 kj | = |
| Ash | 2.94 g | 0.010 g | +29300% |
| Total Sugars | 30.3 g | 99.8 g | -70% |
| Sucrose | 29.7 g | 99.8 g | -70% |
| Glucose | 0.390 g | 0 g | |
| Fructose | 0.180 g | 0 g | |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.040 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 38.3 g | — | |
| Fluoride, F | — | 0 ug | |
| Folic acid (Vitamin B9 — synthetic) | 16.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 240 ug | 0 ug | |
| Betaine | 11.9 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 692 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 2310 IU | 0 IU | |
| 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 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 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 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.679 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.068 g | 0 g | |
| 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 g | |
| 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 | 0 g | |
| 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 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.55 g | 0 g | |
| 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 g | |
| 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 | 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, oats, instant, fortified, maple and brown sugar, dry nutrition facts Sugars, granulated nutrition facts Compare other foods →
Dig deeper — biggest differences
Manganese, Mn +57325% in Cereals, oats, instant, fortified, maple and brown sugar, dry Sodium, Na +50400% in Cereals, oats, instant, fortified, maple and brown sugar, dry Calcium, Ca +25700% in Cereals, oats, instant, fortified, maple and brown sugar, dry Iron, Fe +20620% in Cereals, oats, instant, fortified, maple and brown sugar, dry
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.