Cereals ready-to-eat vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, pepper, red or cayenne is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 376
Spices 318
Protein (g)
Cereals ready-to-eat 5.83
Spices 12.0
Carbs (g)
Cereals ready-to-eat 85.8
Spices 56.6
Fat (g)
Cereals ready-to-eat 1.05
Spices 17.3
Fiber (g)
Cereals ready-to-eat 2.60
Spices 27.2
Quick answers
Which has more protein?
Spices, pepper, red or cayenne — 12.0g vs 5.83g per 100g.
Which has fewer calories?
Spices, pepper, red or cayenne — 318 vs 376 kcal per 100g.
Which is more nutrient-dense?
Spices, pepper, red or cayenne 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 | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 376 kcal | 318 kcal | +18% |
| Macronutrients | |||
| Water | 3.59 g | 8.05 g | -55% |
| Protein | 5.83 g | 12.0 g | -51% |
| Total lipid (fat) | 1.05 g | 17.3 g | -94% |
| Carbohydrate, by difference | 85.8 g | 56.6 g | +51% |
| Fiber, total dietary | 2.60 g | 27.2 g | -90% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.193 g | 3.26 g | -94% |
| Fatty acids, total monounsaturated | 0.133 g | 2.75 g | -95% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 18.5 mg | 76.4 mg | -76% |
| Thiamin (Vitamin B1) | 1.52 mg | 0.328 mg | +363% |
| Riboflavin (Vitamin B2) | 1.70 mg | 0.919 mg | +85% |
| Niacin (Vitamin B3) | 21.8 mg | 8.70 mg | +151% |
| Pantothenic acid (Vitamin B5) | 0.117 mg | — | |
| Vitamin B-6 — Pyridoxine | 2.23 mg | 2.45 mg | -9% |
| Biotin (Vitamin B7) | 667 ug | 106 ug | +529% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 11.0 mg | 51.5 mg | -79% |
| Vitamin B-12 — Cobalamin | 5.00 ug | 0 ug | |
| Vitamin A, RAE | 1092 ug | 2081 ug | -48% |
| Carotene, beta | 261 ug | 21840 ug | -99% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.100 mg | 29.8 mg | -100% |
| Vitamin D (D2 + D3) | 8.30 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 378 mg | 148 mg | +155% |
| Iron, Fe | 38.4 mg | 7.80 mg | +392% |
| Magnesium, Mg | 15.0 mg | 152 mg | -90% |
| Phosphorus, P | 38.0 mg | 293 mg | -87% |
| Potassium, K | 200 mg | 2014 mg | -90% |
| Sodium, Na | 767 mg | 30.0 mg | +2457% |
| Zinc, Zn | 17.1 mg | 2.48 mg | +591% |
| Copper, Cu | 0.073 mg | 0.373 mg | -80% |
| Manganese, Mn | 0.223 mg | 2.00 mg | -89% |
| Selenium, Se | 2.20 ug | 8.80 ug | -75% |
| Other Nutrients | |||
| Energy | 1573 kj | 1331 kj | +18% |
| Ash | 3.74 g | 6.04 g | -38% |
| Total Sugars | 9.51 g | 10.3 g | -8% |
| Sucrose | 9.51 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 106 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 106 ug | |
| Betaine | 7.10 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 1061 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 234 ug | 6252 ug | -96% |
| Vitamin A, IU | 4167 IU | 41610 IU | -90% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | — | 13157 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.090 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.240 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.310 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 333 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 8.30 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 80.3 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0.030 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.030 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.090 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.173 g | 2.36 g | -93% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.020 g | 0.490 g | -96% |
| 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 | 0.240 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.133 g | 2.51 g | -95% |
| 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 | 0.347 g | 8.37 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.327 g | 7.71 g | -96% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | 0.660 g | -97% |
| 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 21:5 (Omega-3, Heneicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 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 | = |
| Phytosterols | — | 83.0 mg | |
| Tryptophan (EAA) | 0.030 g | — | |
| Threonine (EAA) | 0.243 g | — | |
| Isoleucine (EAA, BCAA) | 0.253 g | — | |
| Leucine (EAA, BCAA) | 1.04 g | — | |
| Lysine (EAA) | 0.053 g | — | |
| Methionine (EAA) | 0.103 g | — | |
| Cystine (conditionally essential) | 0.087 g | — | |
| Phenylalanine (EAA) | 0.403 g | — | |
| Tyrosine (conditionally essential) | 0.190 g | — | |
| Valine (EAA, BCAA) | 0.297 g | — | |
| Arginine (conditionally essential) | 0.157 g | — | |
| Histidine (EAA) | 0.163 g | — | |
| Alanine | 0.590 g | — | |
| Aspartic acid | 0.666 g | — | |
| Glutamic acid | 1.56 g | — | |
| Glycine (conditionally essential) | 0.197 g | — | |
| Proline (conditionally essential) | 0.933 g | — | |
| Serine | 0.330 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 4.90 mg | — | |
| Choline from phosphatidylcholine | 0.600 mg | — | |
| Choline from phosphocholine | 0.100 mg | — | |
| Choline from sphingomyelin | 2.90 mg | — | |
| Free Choline | 2.60 mg | — | |
| Total Choline | 11.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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