Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, chocolate-flavored frosted puffed corn is higher in more vitamins & minerals
Calories (kcal)
Cereals 371
Cereals ready-to-eat 405
Protein (g)
Cereals 13.7
Cereals ready-to-eat 3.34
Carbs (g)
Cereals 68.2
Cereals ready-to-eat 87.2
Fat (g)
Cereals 6.87
Cereals ready-to-eat 3.50
Fiber (g)
Cereals 9.40
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals, QUAKER, Quick Oats, Dry — 13.7g vs 3.34g per 100g.
Which has fewer calories?
Cereals, QUAKER, Quick Oats, Dry — 371 vs 405 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, chocolate-flavored frosted puffed corn 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 | 405 kcal | -8% |
| Macronutrients | |||
| Water | 9.37 g | 3.42 g | +174% |
| Protein | 13.7 g | 3.34 g | +310% |
| Total lipid (fat) | 6.87 g | 3.50 g | +96% |
| Carbohydrate, by difference | 68.2 g | 87.2 g | -22% |
| Fiber, total dietary | 9.40 g | 3.80 g | +147% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.11 g | 0.961 g | +16% |
| Fatty acids, total monounsaturated | 1.98 g | 2.08 g | -5% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 52.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.540 mg | 1.32 mg | -59% |
| Riboflavin (Vitamin B2) | 0.120 mg | 1.50 mg | -92% |
| Niacin (Vitamin B3) | 0.820 mg | 17.6 mg | -95% |
| Pantothenic acid (Vitamin B5) | 0.710 mg | 0.101 mg | +603% |
| Vitamin B-6 — Pyridoxine | 0.100 mg | 1.76 mg | -94% |
| Biotin (Vitamin B7) | 32.0 ug | 353 ug | -91% |
| Folate, total (Vitamin B9) | 0 ug | 334 ug | -100% |
| Choline, total | — | 4.50 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 5.29 ug | -100% |
| Vitamin A, RAE | 0 ug | 1324 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.420 mg | 0.110 mg | +282% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 47.0 mg | 70.0 mg | -33% |
| Iron, Fe | 4.64 mg | 15.9 mg | -71% |
| Magnesium, Mg | 270 mg | 36.0 mg | +650% |
| Phosphorus, P | 458 mg | 141 mg | +225% |
| Potassium, K | 358 mg | 176 mg | +103% |
| Sodium, Na | 3.00 mg | 534 mg | -99% |
| Zinc, Zn | 3.20 mg | 0.560 mg | +471% |
| Copper, Cu | 0.370 mg | 0.240 mg | +54% |
| Manganese, Mn | 4.30 mg | 0.246 mg | +1648% |
| Selenium, Se | 28.9 ug | 6.50 ug | +345% |
| Other Nutrients | |||
| Energy | 1552 kj | 1695 kj | -8% |
| Ash | 1.87 g | 2.25 g | -17% |
| Total Sugars | 1.42 g | 43.7 g | -97% |
| Folic acid (Vitamin B9 — synthetic) | 32.0 ug | 19.0 ug | +68% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 32.0 ug | 587 ug | -95% |
| Vitamin B-12, added | — | 5.29 ug | |
| Retinol | 0 ug | 1324 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 4409 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 180 ug | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.00 ug | 0.600 ug | +233% |
| 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 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.020 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.010 g | 0.001 g | +900% |
| SFA 16:0 (Palmitic acid) | 0.940 g | 0.494 g | +90% |
| SFA 18:0 (Stearic acid) | 0.060 g | 0.458 g | -87% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.010 g | 0.001 g | +900% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.97 g | 2.08 g | -5% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 2.30 g | 0.231 g | +896% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.20 g | 0.225 g | +878% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.100 g | 0.008 g | +1150% |
| 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 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 | 0 g | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 4.00 mg | -100% |
| Theobromine | 0 mg | 136 mg | -100% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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