Cereals ready-to-eat vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 398
Cereals ready-to-eat 405
Protein (g)
Cereals ready-to-eat 4.46
Cereals ready-to-eat 3.34
Carbs (g)
Cereals ready-to-eat 74.7
Cereals ready-to-eat 87.2
Fat (g)
Cereals ready-to-eat 9.97
Cereals ready-to-eat 3.50
Fiber (g)
Cereals ready-to-eat 4.40
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES — 4.46g vs 3.34g per 100g.
Which has fewer calories?
Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES — 398 vs 405 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES 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 | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 398 kcal | 405 kcal | -2% |
| Macronutrients | |||
| Water | 3.59 g | 3.42 g | +5% |
| Protein | 4.46 g | 3.34 g | +34% |
| Total lipid (fat) | 9.97 g | 3.50 g | +185% |
| Carbohydrate, by difference | 74.7 g | 87.2 g | -14% |
| Fiber, total dietary | 4.40 g | 3.80 g | +16% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.50 g | 0.961 g | +56% |
| Fatty acids, total monounsaturated | 3.14 g | 2.08 g | +51% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 29.9 mg | 52.9 mg | -43% |
| Thiamin (Vitamin B1) | 1.58 mg | 1.32 mg | +19% |
| Riboflavin (Vitamin B2) | 1.65 mg | 1.50 mg | +10% |
| Niacin (Vitamin B3) | 19.0 mg | 17.6 mg | +8% |
| Pantothenic acid (Vitamin B5) | — | 0.101 mg | |
| Vitamin B-6 — Pyridoxine | 2.05 mg | 1.76 mg | +16% |
| Biotin (Vitamin B7) | 667 ug | 353 ug | +89% |
| Folate, total (Vitamin B9) | 648 ug | 334 ug | +94% |
| Choline, total | — | 4.50 mg | |
| Vitamin B-12 — Cobalamin | 5.76 ug | 5.29 ug | +9% |
| Vitamin A, RAE | — | 1324 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.310 mg | 0.110 mg | +182% |
| Vitamin D (D2 + D3) | 3.80 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 367 mg | 70.0 mg | +424% |
| Iron, Fe | 33.8 mg | 15.9 mg | +113% |
| Magnesium, Mg | 31.0 mg | 36.0 mg | -14% |
| Phosphorus, P | 137 mg | 141 mg | -3% |
| Potassium, K | 226 mg | 176 mg | +28% |
| Sodium, Na | 838 mg | 534 mg | +57% |
| Zinc, Zn | 13.9 mg | 0.560 mg | +2389% |
| Copper, Cu | — | 0.240 mg | |
| Manganese, Mn | — | 0.246 mg | |
| Selenium, Se | — | 6.50 ug | |
| Other Nutrients | |||
| Energy | 1664 kj | 1695 kj | -2% |
| Ash | 7.30 g | 2.25 g | +224% |
| Total Sugars | 32.7 g | 43.7 g | -25% |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 19.0 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1121 ug | 587 ug | +91% |
| Vitamin B-12, added | — | 5.29 ug | |
| Retinol | — | 1324 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 1959 IU | 4409 IU | -56% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 152 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 3.80 ug | — | |
| Vitamin K1 — Phylloquinone | 1.30 ug | 0.600 ug | +117% |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.494 g | |
| SFA 18:0 (Stearic acid) | — | 0.458 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.001 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 2.08 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 | 3.77 g | 0.231 g | +1532% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.225 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.008 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 | |
| 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.
Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES nutrition facts Cereals ready-to-eat, chocolate-flavored frosted puffed corn nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +2389% in Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES Calcium, Ca +424% in Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES Vitamin E (alpha-tocopherol) +182% in Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES Iron, Fe +113% in Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES
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