Cereals ready-to-eat vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, POST Raisin Bran Cereal is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 324
Cereals ready-to-eat 388
Protein (g)
Cereals ready-to-eat 7.60
Cereals ready-to-eat 9.50
Carbs (g)
Cereals ready-to-eat 78.9
Cereals ready-to-eat 73.8
Fat (g)
Cereals ready-to-eat 1.60
Cereals ready-to-eat 6.30
Fiber (g)
Cereals ready-to-eat 13.7
Cereals ready-to-eat 8.50
Quick answers
Which has more protein?
Cereals ready-to-eat, FAMILIA — 9.50g vs 7.60g per 100g.
Which has fewer calories?
Cereals ready-to-eat, POST Raisin Bran Cereal — 324 vs 388 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, POST Raisin Bran 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 | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 324 kcal | 388 kcal | -16% |
| Macronutrients | |||
| Water | 8.60 g | 1.90 g | +353% |
| Protein | 7.60 g | 9.50 g | -20% |
| Total lipid (fat) | 1.60 g | 6.30 g | -75% |
| Carbohydrate, by difference | 78.9 g | 73.8 g | +7% |
| Fiber, total dietary | 13.7 g | 8.50 g | +61% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.296 g | 0.711 g | -58% |
| Fatty acids, total monounsaturated | 0.349 g | 3.20 g | -89% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.900 mg | 0.600 mg | +50% |
| Thiamin (Vitamin B1) | 0.600 mg | 0.320 mg | +88% |
| Riboflavin (Vitamin B2) | 0.700 mg | 0.550 mg | +27% |
| Niacin (Vitamin B3) | 8.50 mg | 1.80 mg | +372% |
| Pantothenic acid (Vitamin B5) | 0.206 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.800 mg | 0.100 mg | +700% |
| Biotin (Vitamin B7) | 339 ug | 16.0 ug | +2019% |
| Folate, total (Vitamin B9) | 320 ug | 0 ug | |
| Choline, total | 27.3 mg | 23.9 mg | +14% |
| Vitamin B-12 — Cobalamin | 2.50 ug | 0.290 ug | +762% |
| Vitamin A, RAE | 380 ug | 1.00 ug | +37900% |
| Carotene, beta | 2.00 ug | 3.00 ug | -33% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.540 mg | 1.16 mg | -53% |
| Vitamin D (D2 + D3) | 1.70 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 44.0 mg | 173 mg | -75% |
| Iron, Fe | 18.3 mg | 2.78 mg | +558% |
| Magnesium, Mg | 168 mg | 317 mg | -47% |
| Phosphorus, P | 339 mg | 337 mg | +1% |
| Potassium, K | 525 mg | 494 mg | +6% |
| Sodium, Na | 382 mg | 8.00 mg | +4675% |
| Zinc, Zn | 3.80 mg | 1.92 mg | +98% |
| Copper, Cu | 0.400 mg | 0.407 mg | -2% |
| Manganese, Mn | 3.21 mg | — | |
| Selenium, Se | 5.90 ug | 17.3 ug | -66% |
| Other Nutrients | |||
| Energy | 1354 kj | 1623 kj | -17% |
| Ash | 3.20 g | 8.50 g | -62% |
| Total Sugars | 32.9 g | 23.2 g | +42% |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 16.0 ug | +19% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 563 ug | 16.0 ug | +3419% |
| Betaine | 290 mg | — | |
| Vitamin B-12, added | 2.50 ug | 0 ug | |
| Retinol | 380 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 1.00 ug | -100% |
| Vitamin A, IU | 1271 IU | 6.00 IU | +21083% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 101 ug | 130 ug | -22% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 68.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.70 ug | — | |
| Vitamin K1 — Phylloquinone | 1.90 ug | 3.80 ug | -50% |
| 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 | 0.003 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.003 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.014 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.273 g | 0.567 g | -52% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.023 g | 0.095 g | -76% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.023 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.341 g | 3.16 g | -89% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0.007 g | +14% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.796 g | 1.66 g | -52% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.735 g | 1.55 g | -53% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.061 g | 0.092 g | -34% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.002 g | -100% |
| 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 | = |
| Tryptophan (EAA) | 0.116 g | — | |
| Threonine (EAA) | 0.206 g | — | |
| Isoleucine (EAA, BCAA) | 0.206 g | — | |
| Leucine (EAA, BCAA) | 0.413 g | — | |
| Lysine (EAA) | 0.157 g | — | |
| Methionine (EAA) | 0.083 g | — | |
| Cystine (conditionally essential) | 0.149 g | — | |
| Phenylalanine (EAA) | 0.305 g | — | |
| Tyrosine (conditionally essential) | 0.083 g | — | |
| Valine (EAA, BCAA) | 0.289 g | — | |
| Arginine (conditionally essential) | 0.347 g | — | |
| Histidine (EAA) | 0.149 g | — | |
| Alanine | 0.272 g | — | |
| Aspartic acid | 0.388 g | — | |
| Glutamic acid | 1.63 g | — | |
| Glycine (conditionally essential) | 0.297 g | — | |
| Proline (conditionally essential) | 0.561 g | — | |
| Serine | 0.297 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 5.00 mg | — | |
| Choline from phosphatidylcholine | 11.0 mg | — | |
| Choline from phosphocholine | 0.800 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 12.0 mg | — | |
| Total Choline | 29.0 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, POST Raisin Bran Cereal nutrition facts Cereals ready-to-eat, FAMILIA nutrition facts Compare other foods →
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