Cereals ready-to-eat vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 398
Cereals ready-to-eat 405
Protein (g)
Cereals ready-to-eat 4.39
Cereals ready-to-eat 3.34
Carbs (g)
Cereals ready-to-eat 85.5
Cereals ready-to-eat 87.2
Fat (g)
Cereals ready-to-eat 5.12
Cereals ready-to-eat 3.50
Fiber (g)
Cereals ready-to-eat 2.50
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH — 4.39g vs 3.34g per 100g.
Which has fewer calories?
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH — 398 vs 405 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 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 | 2.50 g | 3.42 g | -27% |
| Protein | 4.39 g | 3.34 g | +31% |
| Total lipid (fat) | 5.12 g | 3.50 g | +46% |
| Carbohydrate, by difference | 85.5 g | 87.2 g | -2% |
| Fiber, total dietary | 2.50 g | 3.80 g | -34% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.35 g | 0.961 g | +248% |
| Fatty acids, total monounsaturated | 0.639 g | 2.08 g | -69% |
| Fatty acids, total trans | 0.020 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 52.9 mg | -100% |
| Thiamin (Vitamin B1) | 1.61 mg | 1.32 mg | +22% |
| Riboflavin (Vitamin B2) | 1.82 mg | 1.50 mg | +22% |
| Niacin (Vitamin B3) | 21.5 mg | 17.6 mg | +22% |
| Pantothenic acid (Vitamin B5) | 0.145 mg | 0.101 mg | +44% |
| Vitamin B-6 — Pyridoxine | 2.14 mg | 1.76 mg | +21% |
| Biotin (Vitamin B7) | 1555 ug | 353 ug | +341% |
| Folate, total (Vitamin B9) | 1536 ug | 334 ug | +360% |
| Choline, total | 8.60 mg | 4.50 mg | +91% |
| Vitamin B-12 — Cobalamin | 0 ug | 5.29 ug | -100% |
| Vitamin A, RAE | 7.00 ug | 1324 ug | -99% |
| Carotene, beta | 67.0 ug | 0 ug | |
| Carotene, alpha | 44.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.620 mg | 0.110 mg | +464% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 70.0 mg | -84% |
| Iron, Fe | 19.4 mg | 15.9 mg | +22% |
| Magnesium, Mg | 55.0 mg | 36.0 mg | +53% |
| Phosphorus, P | 167 mg | 141 mg | +18% |
| Potassium, K | 186 mg | 176 mg | +6% |
| Sodium, Na | 754 mg | 534 mg | +41% |
| Zinc, Zn | 16.2 mg | 0.560 mg | +2786% |
| Copper, Cu | 0.111 mg | 0.240 mg | -54% |
| Manganese, Mn | 0.747 mg | 0.246 mg | +204% |
| Selenium, Se | 6.50 ug | 6.50 ug | = |
| Other Nutrients | |||
| Energy | 1665 kj | 1695 kj | -2% |
| Ash | 2.48 g | 2.25 g | +10% |
| Total Sugars | 44.3 g | 43.7 g | +1% |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 19.0 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2630 ug | 587 ug | +348% |
| Vitamin B-12, added | 0 ug | 5.29 ug | -100% |
| Retinol | 0 ug | 1324 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 148 IU | 4409 IU | -97% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 645 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.600 ug | 0.600 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0.021 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.257 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.205 g | 0 g | |
| SFA 12:0 (Lauric acid) | 1.53 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.578 g | 0.001 g | +57700% |
| SFA 16:0 (Palmitic acid) | 0.603 g | 0.494 g | +22% |
| SFA 18:0 (Stearic acid) | 0.125 g | 0.458 g | -73% |
| SFA 20:0 (Arachidic acid) | 0.001 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.001 g | +200% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.636 g | 2.08 g | -69% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.747 g | 0.231 g | +223% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.721 g | 0.225 g | +220% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.026 g | 0.008 g | +225% |
| 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 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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