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 388
Protein (g)
Cereals 8.82
Cereals ready-to-eat 9.50
Carbs (g)
Cereals 72.4
Cereals ready-to-eat 73.8
Fat (g)
Cereals 6.98
Cereals ready-to-eat 6.30
Fiber (g)
Cereals 6.90
Cereals ready-to-eat 8.50
Quick answers
Which has more protein?
Cereals ready-to-eat, FAMILIA — 9.50g vs 8.82g per 100g.
Which has fewer calories?
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry — 371 vs 388 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 | 388 kcal | -4% |
| Macronutrients | |||
| Water | 8.35 g | 1.90 g | +339% |
| Protein | 8.82 g | 9.50 g | -7% |
| Total lipid (fat) | 6.98 g | 6.30 g | +11% |
| Carbohydrate, by difference | 72.4 g | 73.8 g | -2% |
| Fiber, total dietary | 6.90 g | 8.50 g | -19% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.07 g | 0.711 g | +50% |
| Fatty acids, total monounsaturated | 1.90 g | 3.20 g | -41% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.800 mg | 0.600 mg | +33% |
| Thiamin (Vitamin B1) | 0.892 mg | 0.320 mg | +179% |
| Riboflavin (Vitamin B2) | 1.02 mg | 0.550 mg | +85% |
| Niacin (Vitamin B3) | 12.0 mg | 1.80 mg | +565% |
| Pantothenic acid (Vitamin B5) | 0.675 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.20 mg | 0.100 mg | +1097% |
| Biotin (Vitamin B7) | 239 ug | 16.0 ug | +1394% |
| Folate, total (Vitamin B9) | 202 ug | 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 | 1.00 ug | 3.00 ug | -67% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.550 mg | 1.16 mg | -53% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 297 mg | 173 mg | +72% |
| Iron, Fe | 10.7 mg | 2.78 mg | +285% |
| Magnesium, Mg | 92.0 mg | 317 mg | -71% |
| Phosphorus, P | 296 mg | 337 mg | -12% |
| Potassium, K | 374 mg | 494 mg | -24% |
| Sodium, Na | 516 mg | 8.00 mg | +6350% |
| Zinc, Zn | 1.94 mg | 1.92 mg | +1% |
| Copper, Cu | 0.364 mg | 0.407 mg | -11% |
| Manganese, Mn | 2.22 mg | — | |
| Selenium, Se | 16.4 ug | 17.3 ug | -5% |
| Other Nutrients | |||
| Energy | 1552 kj | 1623 kj | -4% |
| Ash | 3.43 g | 8.50 g | -60% |
| Total Sugars | 30.9 g | 23.2 g | +33% |
| Folic acid (Vitamin B9 — synthetic) | 37.0 ug | 16.0 ug | +131% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 381 ug | 16.0 ug | +2281% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 1.00 ug | -100% |
| Vitamin A, IU | 2992 IU | 6.00 IU | +49767% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 103 ug | 130 ug | -21% |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.00 ug | 3.80 ug | -47% |
| 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 | 0.003 g | +333% |
| SFA 14:0 (Myristic acid) | 0.006 g | 0.014 g | -57% |
| SFA 16:0 (Palmitic acid) | 0.859 g | 0.567 g | +51% |
| SFA 18:0 (Stearic acid) | 0.137 g | 0.095 g | +44% |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.015 g | 0.023 g | -35% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.88 g | 3.16 g | -41% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0.007 g | +14% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 3.24 g | 1.66 g | +96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.78 g | 1.55 g | +80% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.456 g | 0.092 g | +396% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.002 g | -100% |
| 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, FAMILIA nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +6350% in Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry Biotin (Vitamin B7) +1394% in Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry Vitamin B-6 — Pyridoxine +1097% in Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry Niacin (Vitamin B3) +565% in Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry
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