Cereals ready-to-eat vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 339
Cereals ready-to-eat 333
Protein (g)
Cereals ready-to-eat 10.9
Cereals ready-to-eat 7.41
Carbs (g)
Cereals ready-to-eat 80.7
Cereals ready-to-eat 84.0
Fat (g)
Cereals ready-to-eat 2.06
Cereals ready-to-eat 3.70
Fiber (g)
Cereals ready-to-eat 14.7
Cereals ready-to-eat 18.5
Quick answers
Which has more protein?
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size — 10.9g vs 7.41g per 100g.
Which has fewer calories?
Cereals ready-to-eat, BARBARA'S PUFFINS, original — 333 vs 339 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size 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 | 339 kcal | 333 kcal | +2% |
| Macronutrients | |||
| Water | 3.14 g | 3.59 g | -13% |
| Protein | 10.9 g | 7.41 g | +48% |
| Total lipid (fat) | 2.06 g | 3.70 g | -44% |
| Carbohydrate, by difference | 80.7 g | 84.0 g | -4% |
| Fiber, total dietary | 14.7 g | 18.5 g | -21% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.430 g | 0 g | |
| Fatty acids, total monounsaturated | 0.330 g | 2.24 g | -85% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 55.6 mg | -100% |
| Thiamin (Vitamin B1) | 0.200 mg | 0.111 mg | +80% |
| Riboflavin (Vitamin B2) | 0.080 mg | 0.068 mg | +18% |
| Niacin (Vitamin B3) | 5.20 mg | 1.90 mg | +174% |
| Vitamin B-6 — Pyridoxine | 0.080 mg | 0.243 mg | -67% |
| Biotin (Vitamin B7) | 30.0 ug | 19.0 ug | +58% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 23.1 mg | 14.9 mg | +55% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.09 mg | 0.890 mg | +22% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 44.0 mg | 70.0 mg | -37% |
| Iron, Fe | 3.87 mg | 1.33 mg | +191% |
| Magnesium, Mg | 174 mg | 107 mg | +63% |
| Phosphorus, P | 418 mg | 126 mg | +232% |
| Potassium, K | 391 mg | 315 mg | +24% |
| Sodium, Na | 0 mg | 704 mg | -100% |
| Zinc, Zn | 3.13 mg | 1.28 mg | +145% |
| Copper, Cu | 0 mg | 0.301 mg | -100% |
| Selenium, Se | 8.20 ug | 16.7 ug | -51% |
| Other Nutrients | |||
| Energy | 1416 kj | 1395 kj | +2% |
| Ash | 3.22 g | 1.30 g | +148% |
| Total Sugars | 0.750 g | 18.5 g | -96% |
| Folic acid (Vitamin B9 — synthetic) | 30.0 ug | 19.0 ug | +58% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 30.0 ug | 19.0 ug | +58% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 236 ug | 775 ug | -70% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 2.00 ug | 0.700 ug | +186% |
| 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) | 0.004 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.405 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.021 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.014 g | 0.006 g | +133% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.316 g | 2.21 g | -86% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.018 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.22 g | 1.07 g | +14% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.17 g | 1.02 g | +14% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.054 g | 0.041 g | +32% |
| 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 | 0 mg | = |
| Theobromine | 0 mg | 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, Shredded Wheat n' Bran, spoon-size nutrition facts Cereals ready-to-eat, BARBARA'S PUFFINS, original nutrition facts Compare other foods →
Dig deeper — biggest differences
Phosphorus, P +232% in Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size Iron, Fe +191% in Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size Niacin (Vitamin B3) +174% in Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size Zinc, Zn +145% in Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size
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