Cereals vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, thyme, dried is higher in more vitamins & minerals
Calories (kcal)
Cereals 371
Spices 276
Protein (g)
Cereals 13.7
Spices 9.11
Carbs (g)
Cereals 68.2
Spices 63.9
Fat (g)
Cereals 6.87
Spices 7.43
Fiber (g)
Cereals 9.40
Spices 37.0
Quick answers
Which has more protein?
Cereals, QUAKER, Quick Oats with Iron, Dry — 13.7g vs 9.11g per 100g.
Which has fewer calories?
Spices, thyme, dried — 276 vs 371 kcal per 100g.
Which is more nutrient-dense?
Spices, thyme, dried 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 | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 371 kcal | 276 kcal | +34% |
| Macronutrients | |||
| Water | 9.38 g | 7.79 g | +20% |
| Protein | 13.7 g | 9.11 g | +50% |
| Total lipid (fat) | 6.87 g | 7.43 g | -8% |
| Carbohydrate, by difference | 68.2 g | 63.9 g | +7% |
| Fiber, total dietary | 9.40 g | 37.0 g | -75% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.960 g | 2.73 g | -65% |
| Fatty acids, total monounsaturated | 1.98 g | 0.470 g | +321% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 50.0 mg | -100% |
| Thiamin (Vitamin B1) | 0.540 mg | 0.513 mg | +5% |
| Riboflavin (Vitamin B2) | 0.123 mg | 0.399 mg | -69% |
| Niacin (Vitamin B3) | 0.823 mg | 4.94 mg | -83% |
| Vitamin B-6 — Pyridoxine | 0.100 mg | 0.550 mg | -82% |
| Biotin (Vitamin B7) | 49.0 ug | 274 ug | -82% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 43.6 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 190 ug | |
| Carotene, beta | — | 2264 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.660 mg | 7.48 mg | -91% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 47.0 mg | 1890 mg | -98% |
| Iron, Fe | 49.5 mg | 124 mg | -60% |
| Magnesium, Mg | 270 mg | 220 mg | +23% |
| Phosphorus, P | 458 mg | 201 mg | +128% |
| Potassium, K | 358 mg | 814 mg | -56% |
| Sodium, Na | 3.00 mg | 55.0 mg | -95% |
| Zinc, Zn | 3.20 mg | 6.18 mg | -48% |
| Copper, Cu | — | 0.860 mg | |
| Manganese, Mn | — | 7.87 mg | |
| Selenium, Se | — | 4.60 ug | |
| Other Nutrients | |||
| Energy | 1552 kj | 1156 kj | +34% |
| Ash | 1.87 g | 11.7 g | -84% |
| Total Sugars | 1.42 g | 1.71 g | -17% |
| Folic acid (Vitamin B9 — synthetic) | — | 274 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 274 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 33.0 ug | |
| Vitamin A, IU | 0 IU | 3800 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 1895 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 1715 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0.240 g | |
| SFA 10:0 (Capric acid) | — | 0.120 g | |
| SFA 12:0 (Lauric acid) | — | 0.230 g | |
| SFA 14:0 (Myristic acid) | — | 0.150 g | |
| SFA 16:0 (Palmitic acid) | — | 1.72 g | |
| SFA 18:0 (Stearic acid) | — | 0.280 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.470 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 2.14 g | 1.19 g | +80% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.500 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.690 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 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 | |
| Phytosterols | — | 163 mg | |
| Tryptophan (EAA) | — | 0.186 g | |
| Threonine (EAA) | — | 0.252 g | |
| Isoleucine (EAA, BCAA) | — | 0.468 g | |
| Leucine (EAA, BCAA) | — | 0.430 g | |
| Lysine (EAA) | — | 0.207 g | |
| Valine (EAA, BCAA) | — | 0.502 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, Quick Oats with Iron, Dry nutrition facts Spices, thyme, dried nutrition facts Compare other foods →
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