Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber is higher in more vitamins & minerals
Calories (kcal)
Cereals 366
Cereals ready-to-eat 388
Protein (g)
Cereals 8.79
Cereals ready-to-eat 9.50
Carbs (g)
Cereals 75.7
Cereals ready-to-eat 73.8
Fat (g)
Cereals 4.80
Cereals ready-to-eat 6.30
Fiber (g)
Cereals 22.3
Cereals ready-to-eat 8.50
Quick answers
Which has more protein?
Cereals ready-to-eat, FAMILIA — 9.50g vs 8.79g per 100g.
Which has fewer calories?
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber — 366 vs 388 kcal per 100g.
Which is more nutrient-dense?
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber 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 | 366 kcal | 388 kcal | -6% |
| Macronutrients | |||
| Water | 7.52 g | 1.90 g | +296% |
| Protein | 8.79 g | 9.50 g | -7% |
| Total lipid (fat) | 4.80 g | 6.30 g | -24% |
| Carbohydrate, by difference | 75.7 g | 73.8 g | +3% |
| Fiber, total dietary | 22.3 g | 8.50 g | +162% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.926 g | 0.711 g | +30% |
| Fatty acids, total monounsaturated | 1.71 g | 3.20 g | -47% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | 0.600 mg | -67% |
| Thiamin (Vitamin B1) | 0.762 mg | 0.320 mg | +138% |
| Riboflavin (Vitamin B2) | 1.06 mg | 0.550 mg | +92% |
| Niacin (Vitamin B3) | 12.4 mg | 1.80 mg | +592% |
| Vitamin B-6 — Pyridoxine | 1.24 mg | 0.100 mg | +1141% |
| Biotin (Vitamin B7) | 249 ug | 16.0 ug | +1456% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 23.9 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.290 ug | -100% |
| Vitamin A, RAE | — | 1.00 ug | |
| Carotene, beta | — | 3.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.430 mg | 1.16 mg | -63% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 278 mg | 173 mg | +61% |
| Iron, Fe | 9.41 mg | 2.78 mg | +238% |
| Magnesium, Mg | 91.0 mg | 317 mg | -71% |
| Phosphorus, P | 306 mg | 337 mg | -9% |
| Potassium, K | 256 mg | 494 mg | -48% |
| Sodium, Na | 473 mg | 8.00 mg | +5813% |
| Zinc, Zn | 2.04 mg | 1.92 mg | +6% |
| Copper, Cu | — | 0.407 mg | |
| Selenium, Se | — | 17.3 ug | |
| Other Nutrients | |||
| Energy | 1531 kj | 1623 kj | -6% |
| Ash | 3.22 g | 8.50 g | -62% |
| Total Sugars | 14.7 g | 23.2 g | -37% |
| Folic acid (Vitamin B9 — synthetic) | — | 16.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 16.0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 1.00 ug | |
| Vitamin A, IU | 3112 IU | 6.00 IU | +51767% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 130 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 3.80 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0.003 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.003 g | |
| SFA 14:0 (Myristic acid) | — | 0.014 g | |
| SFA 16:0 (Palmitic acid) | — | 0.567 g | |
| SFA 18:0 (Stearic acid) | — | 0.095 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.023 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 3.16 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.007 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.42 g | 1.66 g | -14% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 1.55 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.092 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.002 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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, Instant Oatmeal, Cinnamon Swirl, high fiber nutrition facts Cereals ready-to-eat, FAMILIA nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +5813% in Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber Biotin (Vitamin B7) +1456% in Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber Vitamin B-6 — Pyridoxine +1141% in Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber Niacin (Vitamin B3) +592% in Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber
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