Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry is higher in more vitamins & minerals
Calories (kcal)
Cereals 371
Cereals ready-to-eat 352
Protein (g)
Cereals 8.82
Cereals ready-to-eat 11.2
Carbs (g)
Cereals 72.4
Cereals ready-to-eat 75.7
Fat (g)
Cereals 6.98
Cereals ready-to-eat 3.30
Fiber (g)
Cereals 6.90
Cereals ready-to-eat 9.10
Quick answers
Which has more protein?
Cereals ready-to-eat, ALPEN — 11.2g vs 8.82g per 100g.
Which has fewer calories?
Cereals ready-to-eat, ALPEN — 352 vs 371 kcal per 100g.
Which is more nutrient-dense?
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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 | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 371 kcal | 352 kcal | +5% |
| Macronutrients | |||
| Water | 8.35 g | 7.40 g | +13% |
| Protein | 8.82 g | 11.2 g | -21% |
| Total lipid (fat) | 6.98 g | 3.30 g | +112% |
| Carbohydrate, by difference | 72.4 g | 75.7 g | -4% |
| Fiber, total dietary | 6.90 g | 9.10 g | -24% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.07 g | 0.496 g | +116% |
| Fatty acids, total monounsaturated | 1.90 g | 1.33 g | +43% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.800 mg | 8.70 mg | -91% |
| Thiamin (Vitamin B1) | 0.892 mg | 0.400 mg | +123% |
| Riboflavin (Vitamin B2) | 1.02 mg | 0.400 mg | +154% |
| Niacin (Vitamin B3) | 12.0 mg | 2.12 mg | +465% |
| Pantothenic acid (Vitamin B5) | 0.675 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.20 mg | 0.280 mg | +328% |
| Biotin (Vitamin B7) | 239 ug | 30.0 ug | +697% |
| Folate, total (Vitamin B9) | 202 ug | 0 ug | |
| Choline, total | — | 30.7 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.120 ug | -100% |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | 1.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.550 mg | 0.510 mg | +8% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 297 mg | 147 mg | +102% |
| Iron, Fe | 10.7 mg | 3.00 mg | +257% |
| Magnesium, Mg | 92.0 mg | 94.0 mg | -2% |
| Phosphorus, P | 296 mg | 371 mg | -20% |
| Potassium, K | 374 mg | 418 mg | -11% |
| Sodium, Na | 516 mg | 27.0 mg | +1811% |
| Zinc, Zn | 1.94 mg | 3.00 mg | -35% |
| Copper, Cu | 0.364 mg | 0.300 mg | +21% |
| Manganese, Mn | 2.22 mg | — | |
| Selenium, Se | 16.4 ug | 17.3 ug | -5% |
| Other Nutrients | |||
| Energy | 1552 kj | 1473 kj | +5% |
| Ash | 3.43 g | 2.40 g | +43% |
| Total Sugars | 30.9 g | 20.0 g | +54% |
| Folic acid (Vitamin B9 — synthetic) | 37.0 ug | 30.0 ug | +23% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 381 ug | 30.0 ug | +1170% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 2992 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 103 ug | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.00 ug | 2.50 ug | -20% |
| 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 | 0.003 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.013 g | 0.008 g | +62% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.006 g | 0.005 g | +20% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.859 g | 0.418 g | +106% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.137 g | 0.028 g | +389% |
| 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 | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.015 g | 0.017 g | -12% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.88 g | 1.31 g | +44% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 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 | 3.24 g | 0.925 g | +250% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.78 g | 0.880 g | +216% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.456 g | 0.044 g | +936% |
| 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 | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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, raisins, dates and walnuts, dry nutrition facts Cereals ready-to-eat, ALPEN nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1811% in Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry Biotin (Vitamin B7) +697% in Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry Niacin (Vitamin B3) +465% in Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry Vitamin B-6 — Pyridoxine +328% in Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry
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