Cereals ready-to-eat vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, RALSTON Crispy Hexagons is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 379
Fish 186
Protein (g)
Cereals ready-to-eat 5.94
Fish 14.4
Carbs (g)
Cereals ready-to-eat 86.8
Fish 0
Fat (g)
Cereals ready-to-eat 0.950
Fish 13.8
Fiber (g)
Cereals ready-to-eat 1.50
Fish 0
Quick answers
Which has more protein?
Fish, halibut, Greenland, raw — 14.4g vs 5.94g per 100g.
Which has fewer calories?
Fish, halibut, Greenland, raw — 186 vs 379 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, RALSTON Crispy Hexagons 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 | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 379 kcal | 186 kcal | +104% |
| Macronutrients | |||
| Water | 4.07 g | 70.3 g | -94% |
| Protein | 5.94 g | 14.4 g | -59% |
| Total lipid (fat) | 0.950 g | 13.8 g | -93% |
| Carbohydrate, by difference | 86.8 g | 0 g | |
| Fiber, total dietary | 1.50 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.263 g | 2.42 g | -89% |
| Fatty acids, total monounsaturated | 0.193 g | 8.38 g | -98% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 46.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 20.7 mg | 0 mg | |
| Thiamin (Vitamin B1) | 1.81 mg | 0.060 mg | +2917% |
| Riboflavin (Vitamin B2) | 2.05 mg | 0.080 mg | +2465% |
| Niacin (Vitamin B3) | 24.1 mg | 1.50 mg | +1509% |
| Pantothenic acid (Vitamin B5) | 0.230 mg | 0.250 mg | -8% |
| Vitamin B-6 — Pyridoxine | 2.41 mg | 0.420 mg | +475% |
| Biotin (Vitamin B7) | 966 ug | 1.00 ug | +96500% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 61.8 mg | |
| Vitamin B-12 — Cobalamin | 7.24 ug | 1.00 ug | +624% |
| Vitamin A, RAE | 1256 ug | 14.0 ug | +8871% |
| Carotene, beta | 63.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.050 mg | 0.730 mg | -93% |
| Vitamin D (D2 + D3) | 8.60 ug | 27.4 ug | -69% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 8.00 mg | 3.00 mg | +167% |
| Iron, Fe | 27.9 mg | 0.660 mg | +4132% |
| Magnesium, Mg | 16.0 mg | 26.0 mg | -38% |
| Phosphorus, P | 63.0 mg | 164 mg | -62% |
| Potassium, K | 224 mg | 268 mg | -16% |
| Sodium, Na | 517 mg | 80.0 mg | +546% |
| Zinc, Zn | 7.43 mg | 0.400 mg | +1757% |
| Copper, Cu | 0.131 mg | 0.030 mg | +337% |
| Manganese, Mn | 0.653 mg | 0.012 mg | +5342% |
| Selenium, Se | 2.20 ug | 36.5 ug | -94% |
| Other Nutrients | |||
| Energy | 1587 kj | 778 kj | +104% |
| Ash | 2.26 g | 1.00 g | +126% |
| Total Sugars | 13.8 g | 0 g | |
| Sucrose | 13.7 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0.050 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 1.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 1.00 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 1248 ug | 14.0 ug | +8814% |
| Beta-carotene (Provitamin A) | 53.0 ug | 0 ug | |
| Vitamin A, IU | 4310 IU | 47.0 IU | +9070% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.060 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.120 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.210 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 345 IU | 1097 IU | -69% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 8.60 ug | 27.4 ug | -69% |
| Vitamin K1 — Phylloquinone | 0 ug | 0.100 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 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.008 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.754 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.233 g | 1.44 g | -84% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.030 g | 0.193 g | -84% |
| 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 | 1.76 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.193 g | 2.39 g | -92% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 2.24 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 1.97 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.350 g | 1.37 g | -74% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.337 g | 0.123 g | +174% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.013 g | 0.043 g | -70% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.132 g | -100% |
| 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 | 0.061 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.526 g | -100% |
| 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 | 0.089 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.393 g | -100% |
| Tryptophan (EAA) | 0.067 g | 0.161 g | -58% |
| Threonine (EAA) | 0.250 g | 0.630 g | -60% |
| Isoleucine (EAA, BCAA) | 0.263 g | 0.662 g | -60% |
| Leucine (EAA, BCAA) | 0.799 g | 1.17 g | -32% |
| Lysine (EAA) | 0.134 g | 1.32 g | -90% |
| Methionine (EAA) | 0.134 g | 0.425 g | -68% |
| Cystine (conditionally essential) | 0.113 g | 0.154 g | -27% |
| Phenylalanine (EAA) | 0.374 g | 0.561 g | -33% |
| Tyrosine (conditionally essential) | 0.186 g | 0.485 g | -62% |
| Valine (EAA, BCAA) | 0.340 g | 0.740 g | -54% |
| Arginine (conditionally essential) | 0.300 g | 0.860 g | -65% |
| Histidine (EAA) | 0.163 g | 0.423 g | -61% |
| Alanine | 0.466 g | 0.869 g | -46% |
| Aspartic acid | 0.878 g | 1.47 g | -40% |
| Glutamic acid | 1.39 g | 2.14 g | -35% |
| Glycine (conditionally essential) | 0.274 g | 0.690 g | -60% |
| Proline (conditionally essential) | 0.569 g | 0.508 g | +12% |
| Serine | 0.304 g | 0.586 g | -48% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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, RALSTON Crispy Hexagons nutrition facts Fish, halibut, Greenland, raw nutrition facts Compare other foods →
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