Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, ALPEN is higher in more vitamins & minerals
Calories (kcal)
Cereals 71
Cereals ready-to-eat 352
Protein (g)
Cereals 2.54
Cereals ready-to-eat 11.2
Carbs (g)
Cereals 12.0
Cereals ready-to-eat 75.7
Fat (g)
Cereals 1.52
Cereals ready-to-eat 3.30
Fiber (g)
Cereals 1.70
Cereals ready-to-eat 9.10
Quick answers
Which has more protein?
Cereals ready-to-eat, ALPEN — 11.2g vs 2.54g per 100g.
Which has fewer calories?
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt — 71 vs 352 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, ALPEN 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 | 71 kcal | 352 kcal | -80% |
| Macronutrients | |||
| Water | 83.6 g | 7.40 g | +1030% |
| Protein | 2.54 g | 11.2 g | -77% |
| Total lipid (fat) | 1.52 g | 3.30 g | -54% |
| Carbohydrate, by difference | 12.0 g | 75.7 g | -84% |
| Fiber, total dietary | 1.70 g | 9.10 g | -81% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.310 g | 0.496 g | -37% |
| Fatty acids, total monounsaturated | 0.435 g | 1.33 g | -67% |
| Fatty acids, total trans | 0.001 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 8.70 mg | -100% |
| Thiamin (Vitamin B1) | 0.076 mg | 0.400 mg | -81% |
| Riboflavin (Vitamin B2) | 0.016 mg | 0.400 mg | -96% |
| Niacin (Vitamin B3) | 0.225 mg | 2.12 mg | -89% |
| Pantothenic acid (Vitamin B5) | 0.311 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.005 mg | 0.280 mg | -98% |
| Biotin (Vitamin B7) | 6.00 ug | 30.0 ug | -80% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 7.40 mg | 30.7 mg | -76% |
| Vitamin B-12 — Cobalamin | 0 ug | 0.120 ug | -100% |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.080 mg | 0.510 mg | -84% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 147 mg | -94% |
| Iron, Fe | 0.900 mg | 3.00 mg | -70% |
| Magnesium, Mg | 27.0 mg | 94.0 mg | -71% |
| Phosphorus, P | 77.0 mg | 371 mg | -79% |
| Potassium, K | 70.0 mg | 418 mg | -83% |
| Sodium, Na | 71.0 mg | 27.0 mg | +163% |
| Zinc, Zn | 1.00 mg | 3.00 mg | -67% |
| Copper, Cu | 0.074 mg | 0.300 mg | -75% |
| Manganese, Mn | 0.580 mg | — | |
| Selenium, Se | 5.40 ug | 17.3 ug | -69% |
| Other Nutrients | |||
| Energy | 297 kj | 1473 kj | -80% |
| Ash | 0.340 g | 2.40 g | -86% |
| Total Sugars | 0.270 g | 20.0 g | -99% |
| Sucrose | 0.250 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.020 g | — | |
| Fluoride, F | 71.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 30.0 ug | -80% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 30.0 ug | -80% |
| Betaine | 3.10 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 180 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0.300 ug | 2.50 ug | -88% |
| 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 | 0.008 g | -100% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.005 g | 0.005 g | = |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.280 g | 0.418 g | -33% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.021 g | 0.028 g | -25% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.017 g | -82% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.422 g | 1.31 g | -68% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.559 g | 0.925 g | -40% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.541 g | 0.880 g | -39% |
| PUFA 18:2 i | 0.001 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.018 g | 0.044 g | -59% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic 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 22:5 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 | — | |
| Fatty acids, total trans-polyenoic | 0.001 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, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt nutrition facts Cereals ready-to-eat, ALPEN nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +163% in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt Vitamin C, total ascorbic acid -100% in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt Vitamin B-12 — Cobalamin -100% in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt Vitamin B-6 — Pyridoxine -98% in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt
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