Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals, oats, regular and quick, not fortified, dry is higher in more vitamins & minerals
Calories (kcal)
Cereals 379
Cereals ready-to-eat 352
Protein (g)
Cereals 13.1
Cereals ready-to-eat 11.2
Carbs (g)
Cereals 67.7
Cereals ready-to-eat 75.7
Fat (g)
Cereals 6.52
Cereals ready-to-eat 3.30
Fiber (g)
Cereals 10.1
Cereals ready-to-eat 9.10
Quick answers
Which has more protein?
Cereals, oats, regular and quick, not fortified, dry — 13.1g vs 11.2g per 100g.
Which has fewer calories?
Cereals ready-to-eat, ALPEN — 352 vs 379 kcal per 100g.
Which is more nutrient-dense?
Cereals, oats, regular and quick, not fortified, 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 | 379 kcal | 352 kcal | +8% |
| Macronutrients | |||
| Water | 10.8 g | 7.40 g | +46% |
| Protein | 13.1 g | 11.2 g | +17% |
| Total lipid (fat) | 6.52 g | 3.30 g | +98% |
| Carbohydrate, by difference | 67.7 g | 75.7 g | -11% |
| Fiber, total dietary | 10.1 g | 9.10 g | +11% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.11 g | 0.496 g | +124% |
| Fatty acids, total monounsaturated | 1.98 g | 1.33 g | +49% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 8.70 mg | -100% |
| Thiamin (Vitamin B1) | 0.460 mg | 0.400 mg | +15% |
| Riboflavin (Vitamin B2) | 0.155 mg | 0.400 mg | -61% |
| Niacin (Vitamin B3) | 1.13 mg | 2.12 mg | -47% |
| Pantothenic acid (Vitamin B5) | 1.12 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.100 mg | 0.280 mg | -64% |
| Biotin (Vitamin B7) | 32.0 ug | 30.0 ug | +7% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 40.4 mg | 30.7 mg | +32% |
| 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) | 0.420 mg | 0.510 mg | -18% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 52.0 mg | 147 mg | -65% |
| Iron, Fe | 4.25 mg | 3.00 mg | +42% |
| Magnesium, Mg | 138 mg | 94.0 mg | +47% |
| Phosphorus, P | 410 mg | 371 mg | +11% |
| Potassium, K | 362 mg | 418 mg | -13% |
| Sodium, Na | 6.00 mg | 27.0 mg | -78% |
| Zinc, Zn | 3.64 mg | 3.00 mg | +21% |
| Copper, Cu | 0.391 mg | 0.300 mg | +30% |
| Manganese, Mn | 3.63 mg | — | |
| Selenium, Se | 28.9 ug | 17.3 ug | +67% |
| Other Nutrients | |||
| Energy | 1586 kj | 1473 kj | +8% |
| Ash | 1.77 g | 2.40 g | -26% |
| Total Sugars | 0.990 g | 20.0 g | -95% |
| Sucrose | 0.990 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 57.9 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 32.0 ug | 30.0 ug | +7% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 32.0 ug | 30.0 ug | +7% |
| 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) | 0.030 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.120 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.00 ug | 2.50 ug | -20% |
| 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) | 0.020 g | 0.008 g | +150% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.010 g | 0.005 g | +100% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.940 g | 0.418 g | +125% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.060 g | 0.028 g | +114% |
| 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) | 0.010 g | 0.017 g | -41% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.97 g | 1.31 g | +51% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 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 | 2.30 g | 0.925 g | +149% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.20 g | 0.880 g | +150% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.100 g | 0.044 g | +127% |
| 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 | = |
| Tryptophan (EAA) | 0.182 g | — | |
| Threonine (EAA) | 0.382 g | — | |
| Isoleucine (EAA, BCAA) | 0.503 g | — | |
| Leucine (EAA, BCAA) | 0.980 g | — | |
| Lysine (EAA) | 0.637 g | — | |
| Methionine (EAA) | 0.207 g | — | |
| Cystine (conditionally essential) | 0.455 g | — | |
| Phenylalanine (EAA) | 0.665 g | — | |
| Tyrosine (conditionally essential) | 0.395 g | — | |
| Valine (EAA, BCAA) | 0.688 g | — | |
| Arginine (conditionally essential) | 0.850 g | — | |
| Histidine (EAA) | 0.275 g | — | |
| Alanine | 0.563 g | — | |
| Aspartic acid | 1.22 g | — | |
| Glutamic acid | 2.83 g | — | |
| Glycine (conditionally essential) | 0.642 g | — | |
| Proline (conditionally essential) | 0.451 g | — | |
| Serine | 0.705 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, not fortified, dry nutrition facts Cereals ready-to-eat, ALPEN nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin C, total ascorbic acid -100% in Cereals, oats, regular and quick, not fortified, dry Vitamin B-12 — Cobalamin -100% in Cereals, oats, regular and quick, not fortified, dry Sodium, Na -78% in Cereals, oats, regular and quick, not fortified, dry Selenium, Se +67% in Cereals, oats, regular and quick, not fortified, dry
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