Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals, oats, instant, fortified, plain, dry is higher in more vitamins & minerals
Calories (kcal)
Cereals 362
Cereals ready-to-eat 405
Protein (g)
Cereals 11.9
Cereals ready-to-eat 3.34
Carbs (g)
Cereals 69.5
Cereals ready-to-eat 87.2
Fat (g)
Cereals 6.90
Cereals ready-to-eat 3.50
Fiber (g)
Cereals 10.0
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals, oats, instant, fortified, plain, dry — 11.9g vs 3.34g per 100g.
Which has fewer calories?
Cereals, oats, instant, fortified, plain, dry — 362 vs 405 kcal per 100g.
Which is more nutrient-dense?
Cereals, oats, instant, fortified, plain, 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 | 362 kcal | 405 kcal | -11% |
| Macronutrients | |||
| Water | 8.92 g | 3.42 g | +161% |
| Protein | 11.9 g | 3.34 g | +257% |
| Total lipid (fat) | 6.90 g | 3.50 g | +97% |
| Carbohydrate, by difference | 69.5 g | 87.2 g | -20% |
| Fiber, total dietary | 10.0 g | 3.80 g | +163% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.35 g | 0.961 g | +40% |
| Fatty acids, total monounsaturated | 2.33 g | 2.08 g | +12% |
| Fatty acids, total trans | 0.016 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 52.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.445 mg | 1.32 mg | -66% |
| Riboflavin (Vitamin B2) | 0.050 mg | 1.50 mg | -97% |
| Niacin (Vitamin B3) | 1.03 mg | 17.6 mg | -94% |
| Pantothenic acid (Vitamin B5) | 1.20 mg | 0.101 mg | +1088% |
| Vitamin B-6 — Pyridoxine | 0.080 mg | 1.76 mg | -95% |
| Biotin (Vitamin B7) | 32.0 ug | 353 ug | -91% |
| Folate, total (Vitamin B9) | 0 ug | 334 ug | -100% |
| Choline, total | 27.7 mg | 4.50 mg | +516% |
| Vitamin B-12 — Cobalamin | 0 ug | 5.29 ug | -100% |
| Vitamin A, RAE | 772 ug | 1324 ug | -42% |
| Carotene, beta | 0 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 | 351 mg | 70.0 mg | +401% |
| Iron, Fe | 24.7 mg | 15.9 mg | +56% |
| Magnesium, Mg | 128 mg | 36.0 mg | +256% |
| Phosphorus, P | 423 mg | 141 mg | +200% |
| Potassium, K | 366 mg | 176 mg | +108% |
| Sodium, Na | 220 mg | 534 mg | -59% |
| Zinc, Zn | 2.51 mg | 0.560 mg | +348% |
| Copper, Cu | 0.360 mg | 0.240 mg | +50% |
| Manganese, Mn | 3.38 mg | 0.246 mg | +1276% |
| Selenium, Se | 23.2 ug | 6.50 ug | +257% |
| Other Nutrients | |||
| Energy | 1515 kj | 1695 kj | -11% |
| Ash | 2.75 g | 2.25 g | +22% |
| Total Sugars | 1.50 g | 43.7 g | -97% |
| Sucrose | 1.00 g | — | |
| Glucose | 0.100 g | — | |
| Fructose | 0.100 g | — | |
| Lactose | 0.100 g | — | |
| Maltose | 0.100 g | — | |
| Galactose | 0.100 g | — | |
| Starch | 56.7 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 32.0 ug | 19.0 ug | +68% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 32.0 ug | 587 ug | -95% |
| Betaine | 25.4 mg | — | |
| Vitamin B-12, added | 0 ug | 5.29 ug | -100% |
| Retinol | 772 ug | 1324 ug | -42% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 2574 IU | 4409 IU | -42% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.200 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 1.03 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.150 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 | 1.90 ug | 0.600 ug | +217% |
| 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) | 0.010 g | 0.001 g | +900% |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 1.20 g | 0.494 g | +143% |
| SFA 17:0 (Margaric acid) | 0.004 g | — | |
| SFA 18:0 (Stearic acid) | 0.110 g | 0.458 g | -76% |
| SFA 20:0 (Arachidic acid) | 0.010 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.010 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.010 g | 0.001 g | +900% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.010 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.26 g | 2.08 g | +9% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.25 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.050 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.005 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.005 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.53 g | 0.231 g | +997% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.45 g | 0.225 g | +988% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.44 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.072 g | 0.008 g | +800% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.070 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.003 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.003 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 | 0.008 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.008 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.008 g | — | |
| Fatty acids, total trans-polyenoic | 0.008 g | — | |
| Tryptophan (EAA) | 0.180 g | — | |
| Threonine (EAA) | 0.366 g | — | |
| Isoleucine (EAA, BCAA) | 0.495 g | — | |
| Leucine (EAA, BCAA) | 0.960 g | — | |
| Lysine (EAA) | 0.675 g | — | |
| Methionine (EAA) | 0.215 g | — | |
| Cystine (conditionally essential) | 0.435 g | — | |
| Phenylalanine (EAA) | 0.660 g | — | |
| Tyrosine (conditionally essential) | 0.380 g | — | |
| Valine (EAA, BCAA) | 0.705 g | — | |
| Arginine (conditionally essential) | 0.839 g | — | |
| Histidine (EAA) | 0.285 g | — | |
| Alanine | 0.555 g | — | |
| Aspartic acid | 1.17 g | — | |
| Glutamic acid | 2.73 g | — | |
| Glycine (conditionally essential) | 0.631 g | — | |
| Proline (conditionally essential) | 0.389 g | — | |
| Serine | 0.629 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, plain, dry nutrition facts Cereals ready-to-eat, chocolate-flavored frosted puffed corn nutrition facts Compare other foods →
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