Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals, QUAKER, Whole Wheat Natural Cereal, dry is higher in more vitamins & minerals
Calories (kcal)
Cereals 333
Cereals ready-to-eat 388
Protein (g)
Cereals 11.8
Cereals ready-to-eat 9.50
Carbs (g)
Cereals 74.8
Cereals ready-to-eat 73.8
Fat (g)
Cereals 2.00
Cereals ready-to-eat 6.30
Fiber (g)
Cereals 9.90
Cereals ready-to-eat 8.50
Quick answers
Which has more protein?
Cereals, QUAKER, Whole Wheat Natural Cereal, dry — 11.8g vs 9.50g per 100g.
Which has fewer calories?
Cereals, QUAKER, Whole Wheat Natural Cereal, dry — 333 vs 388 kcal per 100g.
Which is more nutrient-dense?
Cereals, QUAKER, Whole Wheat Natural Cereal, 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 | 333 kcal | 388 kcal | -14% |
| Macronutrients | |||
| Water | 9.80 g | 1.90 g | +416% |
| Protein | 11.8 g | 9.50 g | +24% |
| Total lipid (fat) | 2.00 g | 6.30 g | -68% |
| Carbohydrate, by difference | 74.8 g | 73.8 g | +1% |
| Fiber, total dietary | 9.90 g | 8.50 g | +16% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.419 g | 0.711 g | -41% |
| Fatty acids, total monounsaturated | 0.309 g | 3.20 g | -90% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.600 mg | -100% |
| Thiamin (Vitamin B1) | 0.480 mg | 0.320 mg | +50% |
| Riboflavin (Vitamin B2) | 0.140 mg | 0.550 mg | -75% |
| Niacin (Vitamin B3) | 5.10 mg | 1.80 mg | +183% |
| Vitamin B-6 — Pyridoxine | 0.440 mg | 0.100 mg | +340% |
| Biotin (Vitamin B7) | 49.0 ug | 16.0 ug | +206% |
| Folate, total (Vitamin B9) | 0 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 | — | 3.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.940 mg | 1.16 mg | -19% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 44.0 mg | 173 mg | -75% |
| Iron, Fe | 3.30 mg | 2.78 mg | +19% |
| Magnesium, Mg | 147 mg | 317 mg | -54% |
| Phosphorus, P | 406 mg | 337 mg | +20% |
| Potassium, K | 502 mg | 494 mg | +2% |
| Sodium, Na | 8.00 mg | 8.00 mg | = |
| Zinc, Zn | 4.10 mg | 1.92 mg | +114% |
| Copper, Cu | — | 0.407 mg | |
| Selenium, Se | — | 17.3 ug | |
| Other Nutrients | |||
| Energy | 1393 kj | 1623 kj | -14% |
| Ash | 1.60 g | 8.50 g | -81% |
| Total Sugars | 2.00 g | 23.2 g | -91% |
| Folic acid (Vitamin B9 — synthetic) | 49.0 ug | 16.0 ug | +206% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 49.0 ug | 16.0 ug | +206% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 1.00 ug | |
| Vitamin A, IU | 11.0 IU | 6.00 IU | +83% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 130 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 3.80 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0.003 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.003 g | |
| SFA 14:0 (Myristic acid) | — | 0.014 g | |
| SFA 16:0 (Palmitic acid) | — | 0.567 g | |
| SFA 18:0 (Stearic acid) | — | 0.095 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.023 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 3.16 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.007 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.18 g | 1.66 g | -29% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 1.55 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.092 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.002 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 | |
| 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, Whole Wheat Natural Cereal, dry nutrition facts Cereals ready-to-eat, FAMILIA nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-6 — Pyridoxine +340% in Cereals, QUAKER, Whole Wheat Natural Cereal, dry Biotin (Vitamin B7) +206% in Cereals, QUAKER, Whole Wheat Natural Cereal, dry Niacin (Vitamin B3) +183% in Cereals, QUAKER, Whole Wheat Natural Cereal, dry Zinc, Zn +114% in Cereals, QUAKER, Whole Wheat Natural Cereal, dry
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