Cereals ready-to-eat vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, QUAKER, Oatmeal Squares is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 379
Cereals ready-to-eat 405
Protein (g)
Cereals ready-to-eat 11.4
Cereals ready-to-eat 3.34
Carbs (g)
Cereals ready-to-eat 77.8
Cereals ready-to-eat 87.2
Fat (g)
Cereals ready-to-eat 4.83
Cereals ready-to-eat 3.50
Fiber (g)
Cereals ready-to-eat 8.30
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals ready-to-eat, QUAKER, Oatmeal Squares — 11.4g vs 3.34g per 100g.
Which has fewer calories?
Cereals ready-to-eat, QUAKER, Oatmeal Squares — 379 vs 405 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, QUAKER, Oatmeal Squares 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 | 379 kcal | 405 kcal | -6% |
| Macronutrients | |||
| Water | 2.75 g | 3.42 g | -20% |
| Protein | 11.4 g | 3.34 g | +241% |
| Total lipid (fat) | 4.83 g | 3.50 g | +38% |
| Carbohydrate, by difference | 77.8 g | 87.2 g | -11% |
| Fiber, total dietary | 8.30 g | 3.80 g | +118% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.873 g | 0.961 g | -9% |
| Fatty acids, total monounsaturated | 1.59 g | 2.08 g | -23% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 11.5 mg | 52.9 mg | -78% |
| Thiamin (Vitamin B1) | 0.683 mg | 1.32 mg | -48% |
| Riboflavin (Vitamin B2) | 0.850 mg | 1.50 mg | -43% |
| Niacin (Vitamin B3) | 9.57 mg | 17.6 mg | -46% |
| Pantothenic acid (Vitamin B5) | — | 0.101 mg | |
| Vitamin B-6 — Pyridoxine | 0.880 mg | 1.76 mg | -50% |
| Biotin (Vitamin B7) | 722 ug | 353 ug | +105% |
| Folate, total (Vitamin B9) | 703 ug | 334 ug | +110% |
| Choline, total | 31.6 mg | 4.50 mg | +602% |
| Vitamin B-12 — Cobalamin | 0 ug | 5.29 ug | -100% |
| Vitamin A, RAE | 356 ug | 1324 ug | -73% |
| Carotene, beta | 1.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 4.86 mg | 0.110 mg | +4318% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 201 mg | 70.0 mg | +187% |
| Iron, Fe | 29.3 mg | 15.9 mg | +85% |
| Magnesium, Mg | 115 mg | 36.0 mg | +219% |
| Phosphorus, P | 371 mg | 141 mg | +163% |
| Potassium, K | 357 mg | 176 mg | +103% |
| Sodium, Na | 347 mg | 534 mg | -35% |
| Zinc, Zn | 7.18 mg | 0.560 mg | +1182% |
| Copper, Cu | 0.474 mg | 0.240 mg | +98% |
| Manganese, Mn | 3.04 mg | 0.246 mg | +1136% |
| Selenium, Se | 6.90 ug | 6.50 ug | +6% |
| Other Nutrients | |||
| Energy | 1586 kj | 1695 kj | -6% |
| Ash | 3.27 g | 2.25 g | +45% |
| Total Sugars | 16.7 g | 43.7 g | -62% |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 19.0 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1214 ug | 587 ug | +107% |
| Vitamin B-12, added | 0 ug | 5.29 ug | -100% |
| Retinol | 356 ug | 1324 ug | -73% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 1188 IU | 4409 IU | -73% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 136 ug | 0 ug | |
| Vitamin E, added | 4.28 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.60 ug | 0.600 ug | +167% |
| 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) | 0.015 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.007 g | 0.001 g | +600% |
| SFA 16:0 (Palmitic acid) | 0.744 g | 0.494 g | +51% |
| SFA 18:0 (Stearic acid) | 0.047 g | 0.458 g | -90% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | 0.001 g | +700% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.58 g | 2.08 g | -24% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.52 g | 0.231 g | +559% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.45 g | 0.225 g | +545% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.068 g | 0.008 g | +750% |
| 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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