Cereals ready-to-eat vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 443
Spices 276
Protein (g)
Cereals ready-to-eat 4.90
Spices 9.11
Carbs (g)
Cereals ready-to-eat 79.9
Spices 63.9
Fat (g)
Cereals ready-to-eat 11.5
Spices 7.43
Fiber (g)
Cereals ready-to-eat 4.70
Spices 37.0
Quick answers
Which has more protein?
Spices, thyme, dried — 9.11g vs 4.90g per 100g.
Which has fewer calories?
Spices, thyme, dried — 276 vs 443 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal 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 ready-to-eat | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 443 kcal | 276 kcal | +61% |
| Macronutrients | |||
| Water | 1.10 g | 7.79 g | -86% |
| Protein | 4.90 g | 9.11 g | -46% |
| Total lipid (fat) | 11.5 g | 7.43 g | +55% |
| Carbohydrate, by difference | 79.9 g | 63.9 g | +25% |
| Fiber, total dietary | 4.70 g | 37.0 g | -87% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.66 g | 2.73 g | -39% |
| Fatty acids, total monounsaturated | 3.52 g | 0.470 g | +649% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 25.0 mg | 50.0 mg | -50% |
| Thiamin (Vitamin B1) | 1.50 mg | 0.513 mg | +192% |
| Riboflavin (Vitamin B2) | 1.60 mg | 0.399 mg | +301% |
| Niacin (Vitamin B3) | 19.6 mg | 4.94 mg | +298% |
| Vitamin B-6 — Pyridoxine | 1.96 mg | 0.550 mg | +256% |
| Biotin (Vitamin B7) | 667 ug | 274 ug | +143% |
| Folate, total (Vitamin B9) | 648 ug | 0 ug | |
| Choline, total | — | 43.6 mg | |
| Vitamin B-12 — Cobalamin | 5.00 ug | 0 ug | |
| Vitamin A, RAE | 500 ug | 190 ug | +163% |
| Carotene, beta | 0 ug | 2264 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.970 mg | 7.48 mg | -87% |
| Vitamin D (D2 + D3) | 3.20 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 338 mg | 1890 mg | -82% |
| Iron, Fe | 34.3 mg | 124 mg | -72% |
| Magnesium, Mg | 38.0 mg | 220 mg | -83% |
| Phosphorus, P | 176 mg | 201 mg | -12% |
| Potassium, K | 179 mg | 814 mg | -78% |
| Sodium, Na | 462 mg | 55.0 mg | +740% |
| Zinc, Zn | 14.7 mg | 6.18 mg | +138% |
| Copper, Cu | — | 0.860 mg | |
| Manganese, Mn | — | 7.87 mg | |
| Selenium, Se | — | 4.60 ug | |
| Other Nutrients | |||
| Energy | 1853 kj | 1156 kj | +60% |
| Ash | 2.61 g | 11.7 g | -78% |
| Total Sugars | 35.4 g | 1.71 g | +1968% |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 274 ug | -93% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1121 ug | 274 ug | +309% |
| Vitamin B-12, added | 5.00 ug | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 33.0 ug | -100% |
| Vitamin A, IU | 1665 IU | 3800 IU | -56% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 1895 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 130 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 3.20 ug | — | |
| Vitamin K1 — Phylloquinone | 1.60 ug | 1715 ug | -100% |
| 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 | 4.13 g | 1.19 g | +247% |
| 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 | 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 ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal nutrition facts Spices, thyme, dried nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +740% in Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Riboflavin (Vitamin B2) +301% in Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Niacin (Vitamin B3) +298% in Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Vitamin B-6 — Pyridoxine +256% in Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal
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