Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, chocolate-flavored frosted puffed corn is higher in more vitamins & minerals
Calories (kcal)
Cereals 343
Cereals ready-to-eat 405
Protein (g)
Cereals 7.31
Cereals ready-to-eat 3.34
Carbs (g)
Cereals 78.4
Cereals ready-to-eat 87.2
Fat (g)
Cereals 2.14
Cereals ready-to-eat 3.50
Fiber (g)
Cereals 4.20
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals, QUAKER, corn grits, instant, plain, dry — 7.31g vs 3.34g per 100g.
Which has fewer calories?
Cereals, QUAKER, corn grits, instant, plain, dry — 343 vs 405 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, chocolate-flavored frosted puffed corn 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 | 343 kcal | 405 kcal | -15% |
| Macronutrients | |||
| Water | 7.20 g | 3.42 g | +111% |
| Protein | 7.31 g | 3.34 g | +119% |
| Total lipid (fat) | 2.14 g | 3.50 g | -39% |
| Carbohydrate, by difference | 78.4 g | 87.2 g | -10% |
| Fiber, total dietary | 4.20 g | 3.80 g | +11% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.362 g | 0.961 g | -62% |
| Fatty acids, total monounsaturated | 0.395 g | 2.08 g | -81% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 52.9 mg | -100% |
| Thiamin (Vitamin B1) | 1.95 mg | 1.32 mg | +47% |
| Riboflavin (Vitamin B2) | 0.697 mg | 1.50 mg | -54% |
| Niacin (Vitamin B3) | 9.00 mg | 17.6 mg | -49% |
| Pantothenic acid (Vitamin B5) | 0.242 mg | 0.101 mg | +140% |
| Vitamin B-6 — Pyridoxine | 0.140 mg | 1.76 mg | -92% |
| Biotin (Vitamin B7) | 176 ug | 353 ug | -50% |
| Folate, total (Vitamin B9) | 134 ug | 334 ug | -60% |
| Choline, total | 14.4 mg | 4.50 mg | +220% |
| Vitamin B-12 — Cobalamin | 0 ug | 5.29 ug | -100% |
| Vitamin A, RAE | 0 ug | 1324 ug | -100% |
| Carotene, beta | 1.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.050 mg | 0.110 mg | -55% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 378 mg | 70.0 mg | +440% |
| Iron, Fe | 38.8 mg | 15.9 mg | +144% |
| Magnesium, Mg | 28.0 mg | 36.0 mg | -22% |
| Phosphorus, P | 72.0 mg | 141 mg | -49% |
| Potassium, K | 135 mg | 176 mg | -23% |
| Sodium, Na | 1121 mg | 534 mg | +110% |
| Zinc, Zn | 0.410 mg | 0.560 mg | -27% |
| Copper, Cu | 0.030 mg | 0.240 mg | -88% |
| Manganese, Mn | 0.205 mg | 0.246 mg | -17% |
| Selenium, Se | 17.1 ug | 6.50 ug | +163% |
| Other Nutrients | |||
| Energy | 1436 kj | 1695 kj | -15% |
| Ash | 4.55 g | 2.25 g | +102% |
| Total Sugars | 1.51 g | 43.7 g | -97% |
| Sucrose | 1.51 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 67.1 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 42.0 ug | 19.0 ug | +121% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 270 ug | 587 ug | -54% |
| Betaine | 1.10 mg | — | |
| Vitamin B-12, added | 0 ug | 5.29 ug | -100% |
| Retinol | 0 ug | 1324 ug | -100% |
| Beta-carotene (Provitamin A) | 1.00 ug | 0 ug | |
| Vitamin A, IU | 3.00 IU | 4409 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 5.00 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.240 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.120 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.470 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | 0.600 ug | -100% |
| 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 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 g | 0.001 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.322 g | 0.494 g | -35% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.040 g | 0.458 g | -91% |
| 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 g | 0.001 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.395 g | 2.08 g | -81% |
| 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 | 0.967 g | 0.231 g | +319% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.937 g | 0.225 g | +316% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.030 g | 0.008 g | +275% |
| 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 | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 4.00 mg | -100% |
| Theobromine | 0 mg | 136 mg | -100% |
| Choline | |||
| Choline from glycerophoshocholine | 1.40 mg | — | |
| Choline from phosphatidylcholine | 6.20 mg | — | |
| Choline from phosphocholine | 0.300 mg | — | |
| Choline from sphingomyelin | 2.40 mg | — | |
| Free Choline | 4.20 mg | — | |
| Total Choline | 14.0 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, QUAKER, corn grits, instant, plain, dry nutrition facts Cereals ready-to-eat, chocolate-flavored frosted puffed corn nutrition facts Compare other foods →
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