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 74
Cereals ready-to-eat 352
Protein (g)
Cereals 1.58
Cereals ready-to-eat 11.2
Carbs (g)
Cereals 15.9
Cereals ready-to-eat 75.7
Fat (g)
Cereals 0.490
Cereals ready-to-eat 3.30
Fiber (g)
Cereals 1.10
Cereals ready-to-eat 9.10
Quick answers
Which has more protein?
Cereals ready-to-eat, ALPEN — 11.2g vs 1.58g per 100g.
Which has fewer calories?
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt — 74 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 | 74 kcal | 352 kcal | -79% |
| Macronutrients | |||
| Water | 81.2 g | 7.40 g | +998% |
| Protein | 1.58 g | 11.2 g | -86% |
| Total lipid (fat) | 0.490 g | 3.30 g | -85% |
| Carbohydrate, by difference | 15.9 g | 75.7 g | -79% |
| Fiber, total dietary | 1.10 g | 9.10 g | -88% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.076 g | 0.496 g | -85% |
| Fatty acids, total monounsaturated | 0.081 g | 1.33 g | -94% |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 8.70 mg | -100% |
| Thiamin (Vitamin B1) | 0.143 mg | 0.400 mg | -64% |
| Riboflavin (Vitamin B2) | 0.135 mg | 0.400 mg | -66% |
| Niacin (Vitamin B3) | 1.67 mg | 2.12 mg | -21% |
| Pantothenic acid (Vitamin B5) | 0.052 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.028 mg | 0.280 mg | -90% |
| Biotin (Vitamin B7) | 27.0 ug | 30.0 ug | -10% |
| Folate, total (Vitamin B9) | 15.0 ug | 0 ug | |
| Choline, total | 2.60 mg | 30.7 mg | -92% |
| Vitamin B-12 — Cobalamin | — | 0.120 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.010 mg | 0.510 mg | -98% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 64.0 mg | 147 mg | -56% |
| Iron, Fe | 6.71 mg | 3.00 mg | +124% |
| Magnesium, Mg | 6.00 mg | 94.0 mg | -94% |
| Phosphorus, P | 14.0 mg | 371 mg | -96% |
| Potassium, K | 27.0 mg | 418 mg | -94% |
| Sodium, Na | 227 mg | 27.0 mg | +741% |
| Zinc, Zn | 0.090 mg | 3.00 mg | -97% |
| Copper, Cu | 0 mg | 0.300 mg | -100% |
| Manganese, Mn | 0.049 mg | — | |
| Selenium, Se | — | 17.3 ug | |
| Other Nutrients | |||
| Energy | 309 kj | 1473 kj | -79% |
| Ash | 0.760 g | 2.40 g | -68% |
| Total Sugars | 0.100 g | 20.0 g | -99% |
| Sucrose | 0.100 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 15.4 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | 30.0 ug | -63% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 37.0 ug | 30.0 ug | +23% |
| Betaine | 0.200 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.050 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.110 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | 2.50 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 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 g | 0.005 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.067 g | 0.418 g | -84% |
| SFA 17:0 (Margaric acid) | 0 g | 0 g | = |
| SFA 18:0 (Stearic acid) | 0.009 g | 0.028 g | -68% |
| SFA 20:0 (Arachidic acid) | 0 g | 0 g | = |
| SFA 22:0 (Behenic acid) | 0 g | 0 g | = |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.017 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.081 g | 1.31 g | -94% |
| 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 | 0 g | = |
| Fatty acids, total polyunsaturated | 0.191 g | 0.925 g | -79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.191 g | 0.880 g | -78% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.044 g | -100% |
| 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 | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 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) | 0.011 g | — | |
| Threonine (EAA) | 0.052 g | — | |
| Isoleucine (EAA, BCAA) | 0.058 g | — | |
| Leucine (EAA, BCAA) | 0.228 g | — | |
| Lysine (EAA) | 0.031 g | — | |
| Methionine (EAA) | 0.029 g | — | |
| Cystine (conditionally essential) | 0.034 g | — | |
| Phenylalanine (EAA) | 0.087 g | — | |
| Tyrosine (conditionally essential) | 0.054 g | — | |
| Valine (EAA, BCAA) | 0.077 g | — | |
| Arginine (conditionally essential) | 0.060 g | — | |
| Histidine (EAA) | 0.048 g | — | |
| Alanine | 0.131 g | — | |
| Aspartic acid | 0.097 g | — | |
| Glutamic acid | 0.337 g | — | |
| Glycine (conditionally essential) | 0.052 g | — | |
| Proline (conditionally essential) | 0.179 g | — | |
| Serine | 0.070 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 0.400 mg | — | |
| Choline from phosphatidylcholine | 1.20 mg | — | |
| Choline from phosphocholine | 0.100 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 1.00 mg | — | |
| Total Choline | 2.60 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, prepared (microwaved or boiling water added), without salt nutrition facts Cereals ready-to-eat, ALPEN nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +741% in Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt Iron, Fe +124% in Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt Vitamin C, total ascorbic acid -100% in Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt Copper, Cu -100% in Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt
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