Cereals ready-to-eat vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Oil, corn is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 401
Oil —
Protein (g)
Cereals ready-to-eat 7.12
Oil —
Carbs (g)
Cereals ready-to-eat 81.2
Oil —
Fat (g)
Cereals ready-to-eat 5.46
Oil —
Fiber (g)
Cereals ready-to-eat 4.20
Oil —
Quick answers
Which is more nutrient-dense?
Oil, corn 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 401 kcal | — | |
| Macronutrients | |||
| Water | 5.00 g | — | |
| Protein | 7.12 g | — | |
| Total lipid (fat) | 5.46 g | — | |
| Carbohydrate, by difference | 81.2 g | — | |
| Fiber, total dietary | 4.20 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.640 g | 13.4 g | -95% |
| Fatty acids, total monounsaturated | 2.83 g | 27.7 g | -90% |
| Fatty acids, total trans | 0.016 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 1.22 mg | — | |
| Riboflavin (Vitamin B2) | 1.25 mg | — | |
| Niacin (Vitamin B3) | 17.8 mg | — | |
| Vitamin B-6 — Pyridoxine | 2.64 mg | — | |
| Biotin (Vitamin B7) | 667 ug | — | |
| Folate, total (Vitamin B9) | 648 ug | — | |
| Choline, total | 13.4 mg | — | |
| Vitamin B-12 — Cobalamin | 9.67 ug | — | |
| Vitamin A, RAE | 806 ug | — | |
| Carotene, beta | 16.0 ug | — | |
| Carotene, alpha | 4.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.22 mg | 22.6 mg | -95% |
| Vitamin D (D2 + D3) | 4.60 ug | — | |
| Minerals | |||
| Calcium, Ca | 23.0 mg | — | |
| Iron, Fe | 34.8 mg | — | |
| Magnesium, Mg | 50.0 mg | — | |
| Phosphorus, P | 156 mg | — | |
| Potassium, K | 209 mg | — | |
| Sodium, Na | 454 mg | — | |
| Zinc, Zn | 5.03 mg | — | |
| Copper, Cu | 0.590 mg | — | |
| Manganese, Mn | 1.28 mg | — | |
| Selenium, Se | 7.30 ug | — | |
| Other Nutrients | |||
| Energy | 1677 kj | — | |
| Total fat (NLEA) | — | 94.0 g | |
| Ash | 1.22 g | — | |
| Total Sugars | 19.8 g | — | |
| Sucrose | 16.7 g | — | |
| Glucose | 0.900 g | — | |
| Fructose | 0.570 g | — | |
| Lactose | 0.160 g | — | |
| Maltose | 1.50 g | — | |
| Galactose | 0 g | — | |
| Starch | 52.9 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1120 ug | — | |
| Vitamin B-12, added | 9.67 ug | — | |
| Retinol | 803 ug | — | |
| Beta-carotene (Provitamin A) | 28.0 ug | — | |
| Vitamin A, IU | 2731 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 445 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.090 mg | 1.10 mg | -92% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.60 mg | 60.9 mg | -97% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.060 mg | 2.78 mg | -98% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.510 mg | 1.49 mg | -66% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.650 mg | 4.40 mg | -85% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.260 mg | 1.60 mg | -84% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.030 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | 183 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 4.60 ug | — | |
| Vitamin K1 — Phylloquinone | 3.00 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) | 0.003 g | — | |
| SFA 12:0 (Lauric acid) | 0.013 g | — | |
| SFA 14:0 (Myristic acid) | 0.010 g | 0.034 g | -71% |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | 0.008 g | -75% |
| SFA 16:0 (Palmitic acid) | 0.434 g | 11.1 g | -96% |
| SFA 17:0 (Margaric acid) | 0.003 g | 0.061 g | -95% |
| SFA 18:0 (Stearic acid) | 0.130 g | 1.58 g | -92% |
| SFA 20:0 (Arachidic acid) | 0.023 g | 0.349 g | -93% |
| SFA 21:0 | — | 0.004 g | |
| SFA 22:0 (Behenic acid) | 0.011 g | 0.112 g | -90% |
| SFA 24:0 (Lignoceric acid) | 0.008 g | 0.154 g | -95% |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.009 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.009 g | 0.091 g | -90% |
| MUFA 17:1 (Heptadecenoic acid) | 0.004 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.77 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.76 g | 27.2 g | -90% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.048 g | — | |
| MUFA 20:1 c | — | 0.365 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.31 g | 52.9 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.21 g | — | |
| PUFA 18:2 c | — | 51.9 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.20 g | 51.9 g | -98% |
| PUFA 18:2 CLAs | 0.002 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.092 g | — | |
| PUFA 18:3 c | — | 1.04 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.089 g | 1.04 g | -91% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.003 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 c | — | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.001 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 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 | — | |
| Fatty acids, total trans-monoenoic | 0.008 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.008 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.008 g | — | |
| Fatty acids, total trans-polyenoic | 0.008 g | — | |
| Stigmasterol | — | 55.3 mg | |
| Campesterol | — | 153 mg | |
| Brassicasterol | — | 0.414 mg | |
| Beta-sitosterol | — | 538 mg | |
| Campestanol | — | 12.9 mg | |
| Beta-sitostanol | — | 30.4 mg | |
| Delta-5-avenasterol | — | 25.9 mg | |
| Phytosterols, other | — | 17.8 mg | |
| Tryptophan (EAA) | 0.090 g | — | |
| Threonine (EAA) | 0.240 g | — | |
| Isoleucine (EAA, BCAA) | 0.260 g | — | |
| Leucine (EAA, BCAA) | 0.800 g | — | |
| Lysine (EAA) | 0.120 g | — | |
| Methionine (EAA) | 0.100 g | — | |
| Cystine (conditionally essential) | 0.110 g | — | |
| Phenylalanine (EAA) | 0.390 g | — | |
| Tyrosine (conditionally essential) | 0.210 g | — | |
| Valine (EAA, BCAA) | 0.340 g | — | |
| Arginine (conditionally essential) | 0.240 g | — | |
| Histidine (EAA) | 0.180 g | — | |
| Alanine | 0.460 g | — | |
| Aspartic acid | 0.480 g | — | |
| Glutamic acid | 1.89 g | — | |
| Glycine (conditionally essential) | 0.270 g | — | |
| Proline (conditionally essential) | 0.490 g | — | |
| Serine | 0.380 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | — | 1.000 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted nutrition facts Oil, corn nutrition facts Compare other foods →
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