Cereals ready-to-eat vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, POST, GRAPE-NUTS Flakes is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 376
Cereals ready-to-eat 405
Protein (g)
Cereals ready-to-eat 9.40
Cereals ready-to-eat 3.34
Carbs (g)
Cereals ready-to-eat 82.0
Cereals ready-to-eat 87.2
Fat (g)
Cereals ready-to-eat 3.70
Cereals ready-to-eat 3.50
Fiber (g)
Cereals ready-to-eat 10.2
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals ready-to-eat, POST, GRAPE-NUTS Flakes — 9.40g vs 3.34g per 100g.
Which has fewer calories?
Cereals ready-to-eat, POST, GRAPE-NUTS Flakes — 376 vs 405 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, POST, GRAPE-NUTS Flakes 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 | 376 kcal | 405 kcal | -7% |
| Macronutrients | |||
| Water | 3.30 g | 3.42 g | -4% |
| Protein | 9.40 g | 3.34 g | +181% |
| Total lipid (fat) | 3.70 g | 3.50 g | +6% |
| Carbohydrate, by difference | 82.0 g | 87.2 g | -6% |
| Fiber, total dietary | 10.2 g | 3.80 g | +168% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.500 g | 0.961 g | -48% |
| Fatty acids, total monounsaturated | 1.50 g | 2.08 g | -28% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 52.9 mg | -100% |
| Thiamin (Vitamin B1) | 1.30 mg | 1.32 mg | -2% |
| Riboflavin (Vitamin B2) | 1.50 mg | 1.50 mg | = |
| Niacin (Vitamin B3) | 17.2 mg | 17.6 mg | -2% |
| Pantothenic acid (Vitamin B5) | — | 0.101 mg | |
| Vitamin B-6 — Pyridoxine | 1.70 mg | 1.76 mg | -4% |
| Biotin (Vitamin B7) | 690 ug | 353 ug | +95% |
| Folate, total (Vitamin B9) | 671 ug | 334 ug | +101% |
| Choline, total | 29.0 mg | 4.50 mg | +544% |
| Vitamin B-12 — Cobalamin | 5.20 ug | 5.29 ug | -2% |
| Vitamin A, RAE | 775 ug | 1324 ug | -41% |
| Carotene, beta | 3.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.810 mg | 0.110 mg | +636% |
| Vitamin D (D2 + D3) | 3.40 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 36.0 mg | 70.0 mg | -49% |
| Iron, Fe | 27.9 mg | 15.9 mg | +76% |
| Magnesium, Mg | 101 mg | 36.0 mg | +181% |
| Phosphorus, P | 280 mg | 141 mg | +99% |
| Potassium, K | 336 mg | 176 mg | +91% |
| Sodium, Na | 470 mg | 534 mg | -12% |
| Zinc, Zn | 7.80 mg | 0.560 mg | +1293% |
| Copper, Cu | 0.300 mg | 0.240 mg | +25% |
| Manganese, Mn | — | 0.246 mg | |
| Selenium, Se | 47.8 ug | 6.50 ug | +635% |
| Other Nutrients | |||
| Energy | 1573 kj | 1695 kj | -7% |
| Ash | 1.60 g | 2.25 g | -29% |
| Total Sugars | 15.2 g | 43.7 g | -65% |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 19.0 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1159 ug | 587 ug | +97% |
| Vitamin B-12, added | 5.20 ug | 5.29 ug | -2% |
| Retinol | 775 ug | 1324 ug | -41% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 2586 IU | 4409 IU | -41% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 136 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 138 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 3.40 ug | — | |
| Vitamin K1 — Phylloquinone | 2.60 ug | 0.600 ug | +333% |
| 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 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.417 g | 0.494 g | -16% |
| SFA 18:0 (Stearic acid) | 0.058 g | 0.458 g | -87% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.001 g | +200% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.48 g | 2.08 g | -29% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.018 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | 0 g | |
| Fatty acids, total polyunsaturated | 1.50 g | 0.231 g | +549% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.37 g | 0.225 g | +510% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.128 g | 0.008 g | +1500% |
| 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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