Cereals vs Sugars
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry is higher in more vitamins & minerals
Calories (kcal)
Cereals 368
Sugars 387
Protein (g)
Cereals 9.20
Sugars 0
Carbs (g)
Cereals 76.9
Sugars 100.0
Fat (g)
Cereals 4.63
Sugars 0
Fiber (g)
Cereals 7.20
Sugars 0
Quick answers
Which has more protein?
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry — 9.20g vs 0g per 100g.
Which has fewer calories?
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry — 368 vs 387 kcal per 100g.
Which is more nutrient-dense?
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry 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 | Sugars | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 368 kcal | 387 kcal | -5% |
| Macronutrients | |||
| Water | 6.28 g | 0.020 g | +31300% |
| Protein | 9.20 g | 0 g | |
| Total lipid (fat) | 4.63 g | 0 g | |
| Carbohydrate, by difference | 76.9 g | 100.0 g | -23% |
| Fiber, total dietary | 7.20 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.793 g | 0 g | |
| Fatty acids, total monounsaturated | 1.45 g | 0 g | |
| Fatty acids, total trans | 0.002 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.523 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.907 mg | 0.019 mg | +4674% |
| Niacin (Vitamin B3) | 10.7 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.735 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 1.20 mg | 0 mg | |
| Biotin (Vitamin B7) | 128 ug | 0 ug | |
| Folate, total (Vitamin B9) | 114 ug | 0 ug | |
| Choline, total | — | 0 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 520 ug | 0 ug | |
| Carotene, beta | 2.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.440 mg | 0 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 226 mg | 1.00 mg | +22500% |
| Iron, Fe | 8.22 mg | 0.050 mg | +16340% |
| Magnesium, Mg | 88.0 mg | 0 mg | |
| Phosphorus, P | 297 mg | 0 mg | |
| Potassium, K | 424 mg | 2.00 mg | +21100% |
| Sodium, Na | 506 mg | 1.00 mg | +50500% |
| Zinc, Zn | 1.70 mg | 0.010 mg | +16900% |
| Copper, Cu | 0.235 mg | 0.007 mg | +3257% |
| Manganese, Mn | 2.25 mg | 0.004 mg | +56075% |
| Selenium, Se | 15.8 ug | 0.600 ug | +2533% |
| Other Nutrients | |||
| Energy | 1540 kj | 1618 kj | -5% |
| Ash | 2.97 g | 0.010 g | +29600% |
| Total Sugars | 30.0 g | 99.8 g | -70% |
| Sucrose | 29.3 g | 99.8 g | -71% |
| Glucose | 0.510 g | 0 g | |
| Fructose | 0.180 g | 0 g | |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.040 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 38.3 g | — | |
| Fluoride, F | — | 0 ug | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 208 ug | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 520 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 1735 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 57.0 ug | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.700 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 1.31 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.880 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 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) | 0.002 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.003 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.013 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.688 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.071 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0.005 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.008 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.40 g | 0 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.40 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.032 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.007 g | — | |
| Fatty acids, total polyunsaturated | 1.62 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.57 g | 0 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.57 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.051 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.050 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic 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 22:4 (Omega-6, Adrenic acid) | 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 | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.002 g | — | |
| Fatty acids, total trans-polyenoic | 0.002 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, maple and brown sugar, dry nutrition facts Sugars, granulated nutrition facts Compare other foods →
Dig deeper — biggest differences
Manganese, Mn +56075% in Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry Sodium, Na +50500% in Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry Calcium, Ca +22500% in Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry Potassium, K +21100% in Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry
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