Cereals ready-to-eat vs Mollusks
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 390
Mollusks 68
Protein (g)
Cereals ready-to-eat 10.2
Mollusks 7.06
Carbs (g)
Cereals ready-to-eat 79.8
Mollusks 3.91
Fat (g)
Cereals ready-to-eat 3.36
Mollusks 2.47
Fiber (g)
Cereals ready-to-eat 16.9
Mollusks 0
Quick answers
Which has more protein?
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes — 10.2g vs 7.06g per 100g.
Which has fewer calories?
Mollusks, oyster, eastern, canned — 68 vs 390 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 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 | Mollusks | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 390 kcal | 68 kcal | +474% |
| Macronutrients | |||
| Water | 2.53 g | 85.1 g | -97% |
| Protein | 10.2 g | 7.06 g | +45% |
| Total lipid (fat) | 3.36 g | 2.47 g | +36% |
| Carbohydrate, by difference | 79.8 g | 3.91 g | +1940% |
| Fiber, total dietary | 16.9 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.433 g | 0.631 g | -31% |
| Fatty acids, total monounsaturated | 0.443 g | 0.250 g | +77% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 55.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 240 mg | 5.00 mg | +4694% |
| Thiamin (Vitamin B1) | 4.71 mg | 0.150 mg | +3042% |
| Riboflavin (Vitamin B2) | 7.29 mg | 0.166 mg | +4292% |
| Niacin (Vitamin B3) | 90.6 mg | 1.24 mg | +7180% |
| Pantothenic acid (Vitamin B5) | 29.8 mg | 0.180 mg | +16456% |
| Vitamin B-6 — Pyridoxine | 6.80 mg | 0.095 mg | +7058% |
| Biotin (Vitamin B7) | 1379 ug | 9.00 ug | +15222% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 31.2 mg | 81.0 mg | -61% |
| Vitamin B-12 — Cobalamin | 20.7 ug | 19.1 ug | +8% |
| Vitamin A, RAE | 531 ug | 90.0 ug | +490% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 80.5 mg | 0.850 mg | +9366% |
| Vitamin D (D2 + D3) | 8.60 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 45.0 mg | 45.0 mg | = |
| Iron, Fe | 67.7 mg | 6.70 mg | +910% |
| Magnesium, Mg | 190 mg | 54.0 mg | +252% |
| Phosphorus, P | 533 mg | 139 mg | +283% |
| Potassium, K | 630 mg | 229 mg | +175% |
| Sodium, Na | 586 mg | 112 mg | +423% |
| Zinc, Zn | 64.3 mg | 90.9 mg | -29% |
| Copper, Cu | 0.345 mg | 4.46 mg | -92% |
| Manganese, Mn | 3.47 mg | 0.450 mg | +670% |
| Selenium, Se | 9.20 ug | 35.8 ug | -74% |
| Other Nutrients | |||
| Energy | 1633 kj | 287 kj | +469% |
| Ash | 4.13 g | 1.42 g | +191% |
| Total Sugars | 17.2 g | 0 g | |
| Sucrose | 12.5 g | — | |
| Glucose | 2.02 g | — | |
| Fructose | 2.27 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.370 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 9.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 9.00 ug | |
| Betaine | 124 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 531 ug | 90.0 ug | +490% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 1771 IU | 300 IU | +490% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.160 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 2.43 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 345 IU | 1.00 IU | +34400% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 8.60 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 2.70 ug | 0.100 ug | +2600% |
| 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 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.109 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.410 g | 0.435 g | -6% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.023 g | 0.060 g | -62% |
| 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 | 0.074 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.423 g | 0.097 g | +336% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.020 g | 0.060 g | -67% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.009 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.38 g | 0.739 g | +87% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.30 g | 0.049 g | +2547% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.087 g | 0.037 g | +135% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.096 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 | 0.068 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.211 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 | 0.050 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.228 g | -100% |
| Tryptophan (EAA) | 0.137 g | 0.079 g | +73% |
| Threonine (EAA) | 0.370 g | 0.304 g | +22% |
| Isoleucine (EAA, BCAA) | 0.343 g | 0.307 g | +12% |
| Leucine (EAA, BCAA) | 0.677 g | 0.497 g | +36% |
| Lysine (EAA) | 0.150 g | 0.528 g | -72% |
| Methionine (EAA) | 0.127 g | 0.159 g | -20% |
| Cystine (conditionally essential) | 0.200 g | 0.093 g | +115% |
| Phenylalanine (EAA) | 0.457 g | 0.253 g | +81% |
| Tyrosine (conditionally essential) | 0.197 g | 0.226 g | -13% |
| Valine (EAA, BCAA) | 0.467 g | 0.308 g | +52% |
| Arginine (conditionally essential) | 0.393 g | 0.515 g | -24% |
| Histidine (EAA) | 0.237 g | 0.136 g | +74% |
| Alanine | 0.447 g | 0.427 g | +5% |
| Aspartic acid | 0.970 g | 0.681 g | +42% |
| Glutamic acid | 2.84 g | 0.961 g | +195% |
| Glycine (conditionally essential) | 0.490 g | 0.442 g | +11% |
| Proline (conditionally essential) | 1.04 g | 0.288 g | +262% |
| Serine | 0.483 g | 0.316 g | +53% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 2.00 mg | — | |
| Choline from phosphatidylcholine | 15.0 mg | — | |
| Choline from phosphocholine | 0.500 mg | — | |
| Choline from sphingomyelin | 3.00 mg | — | |
| Free Choline | 11.0 mg | — | |
| Total Choline | 31.0 mg | — | |
| Purines | |||
| Purine, adenine | — | 39.0 mg | |
| Purine, guanine | — | 22.0 mg | |
| Purine, hypoxanthine | — | 30.0 mg | |
| Purine, xanthine | — | 16.0 mg | |
| Purines, total | — | 107 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 Enriched Wheat Bran flakes nutrition facts Mollusks, oyster, eastern, canned nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +16456% in Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Biotin (Vitamin B7) +15222% in Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Vitamin E (alpha-tocopherol) +9366% in Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Niacin (Vitamin B3) +7180% in Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes
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