Cereals vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, thyme, dried is higher in more vitamins & minerals
Calories (kcal)
Cereals 343
Spices 276
Protein (g)
Cereals 7.31
Spices 9.11
Carbs (g)
Cereals 78.4
Spices 63.9
Fat (g)
Cereals 2.14
Spices 7.43
Fiber (g)
Cereals 4.20
Spices 37.0
Quick answers
Which has more protein?
Spices, thyme, dried — 9.11g vs 7.31g per 100g.
Which has fewer calories?
Spices, thyme, dried — 276 vs 343 kcal per 100g.
Which is more nutrient-dense?
Spices, thyme, dried 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 | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 343 kcal | 276 kcal | +24% |
| Macronutrients | |||
| Water | 7.20 g | 7.79 g | -8% |
| Protein | 7.31 g | 9.11 g | -20% |
| Total lipid (fat) | 2.14 g | 7.43 g | -71% |
| Carbohydrate, by difference | 78.4 g | 63.9 g | +23% |
| Fiber, total dietary | 4.20 g | 37.0 g | -89% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.362 g | 2.73 g | -87% |
| Fatty acids, total monounsaturated | 0.395 g | 0.470 g | -16% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 50.0 mg | -100% |
| Thiamin (Vitamin B1) | 1.95 mg | 0.513 mg | +279% |
| Riboflavin (Vitamin B2) | 0.697 mg | 0.399 mg | +75% |
| Niacin (Vitamin B3) | 9.00 mg | 4.94 mg | +82% |
| Pantothenic acid (Vitamin B5) | 0.242 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.140 mg | 0.550 mg | -75% |
| Biotin (Vitamin B7) | 176 ug | 274 ug | -36% |
| Folate, total (Vitamin B9) | 134 ug | 0 ug | |
| Choline, total | 14.4 mg | 43.6 mg | -67% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 190 ug | -100% |
| Carotene, beta | 1.00 ug | 2264 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.050 mg | 7.48 mg | -99% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 378 mg | 1890 mg | -80% |
| Iron, Fe | 38.8 mg | 124 mg | -69% |
| Magnesium, Mg | 28.0 mg | 220 mg | -87% |
| Phosphorus, P | 72.0 mg | 201 mg | -64% |
| Potassium, K | 135 mg | 814 mg | -83% |
| Sodium, Na | 1121 mg | 55.0 mg | +1938% |
| Zinc, Zn | 0.410 mg | 6.18 mg | -93% |
| Copper, Cu | 0.030 mg | 0.860 mg | -97% |
| Manganese, Mn | 0.205 mg | 7.87 mg | -97% |
| Selenium, Se | 17.1 ug | 4.60 ug | +272% |
| Other Nutrients | |||
| Energy | 1436 kj | 1156 kj | +24% |
| Ash | 4.55 g | 11.7 g | -61% |
| Total Sugars | 1.51 g | 1.71 g | -12% |
| 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 | 274 ug | -85% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 270 ug | 274 ug | -1% |
| Betaine | 1.10 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 1.00 ug | 33.0 ug | -97% |
| Vitamin A, IU | 3.00 IU | 3800 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 5.00 ug | 1895 ug | -100% |
| 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 | 1715 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 | 0.240 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.120 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.230 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.150 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.322 g | 1.72 g | -81% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.040 g | 0.280 g | -86% |
| 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 g | = |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.395 g | 0.470 g | -16% |
| 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 | 1.19 g | -19% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.937 g | 0.500 g | +87% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.030 g | 0.690 g | -96% |
| 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 | = |
| Phytosterols | — | 163 mg | |
| Tryptophan (EAA) | — | 0.186 g | |
| Threonine (EAA) | — | 0.252 g | |
| Isoleucine (EAA, BCAA) | — | 0.468 g | |
| Leucine (EAA, BCAA) | — | 0.430 g | |
| Lysine (EAA) | — | 0.207 g | |
| Valine (EAA, BCAA) | — | 0.502 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| 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 Spices, thyme, dried nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1938% in Cereals, QUAKER, corn grits, instant, plain, dry Thiamin (Vitamin B1) +279% in Cereals, QUAKER, corn grits, instant, plain, dry Selenium, Se +272% in Cereals, QUAKER, corn grits, instant, plain, dry Vitamin C, total ascorbic acid -100% in Cereals, QUAKER, corn grits, instant, plain, dry
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.