Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar — 10.2g vs 9.50g per 100g.
Which has fewer calories?
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar — 376 vs 388 kcal per 100g.
Which is more nutrient-dense?
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar 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 | 376 kcal | 388 kcal | -3% |
| Macronutrients | |||
| Water | 7.39 g | 1.90 g | +289% |
| Protein | 10.2 g | 9.50 g | +7% |
| Total lipid (fat) | 7.46 g | 6.30 g | +18% |
| Carbohydrate, by difference | 71.6 g | 73.8 g | -3% |
| Fiber, total dietary | 8.30 g | 8.50 g | -2% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.09 g | 0.711 g | +194% |
| Fatty acids, total monounsaturated | 2.30 g | 3.20 g | -28% |
| Fatty acids, total trans | 0.493 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | 0.600 mg | -83% |
| Thiamin (Vitamin B1) | 1.45 mg | 0.320 mg | +352% |
| Riboflavin (Vitamin B2) | 0.617 mg | 0.550 mg | +12% |
| Niacin (Vitamin B3) | 9.09 mg | 1.80 mg | +405% |
| Vitamin B-6 — Pyridoxine | 0.980 mg | 0.100 mg | +880% |
| Biotin (Vitamin B7) | 170 ug | 16.0 ug | +963% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 23.9 mg | |
| Vitamin B-12 — Cobalamin | 0.030 ug | 0.290 ug | -90% |
| Vitamin A, RAE | — | 1.00 ug | |
| Carotene, beta | — | 3.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.640 mg | 1.16 mg | -45% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 246 mg | 173 mg | +42% |
| Iron, Fe | 12.1 mg | 2.78 mg | +336% |
| Magnesium, Mg | 103 mg | 317 mg | -68% |
| Phosphorus, P | 359 mg | 337 mg | +7% |
| Potassium, K | 339 mg | 494 mg | -31% |
| Sodium, Na | 559 mg | 8.00 mg | +6888% |
| Zinc, Zn | 2.30 mg | 1.92 mg | +20% |
| Copper, Cu | — | 0.407 mg | |
| Selenium, Se | — | 17.3 ug | |
| Other Nutrients | |||
| Energy | 1573 kj | 1623 kj | -3% |
| Ash | 3.42 g | 8.50 g | -60% |
| Total Sugars | 17.7 g | 23.2 g | -24% |
| 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 | 1666 IU | 6.00 IU | +27667% |
| 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 | 1.76 g | 1.66 g | +6% |
| 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.
Dig deeper — biggest differences
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