Cereals ready-to-eat vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, wheat germ, toasted, plain is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 382
Cereals ready-to-eat 352
Protein (g)
Cereals ready-to-eat 29.1
Cereals ready-to-eat 11.2
Carbs (g)
Cereals ready-to-eat 49.6
Cereals ready-to-eat 75.7
Fat (g)
Cereals ready-to-eat 10.7
Cereals ready-to-eat 3.30
Fiber (g)
Cereals ready-to-eat 15.1
Cereals ready-to-eat 9.10
Quick answers
Which has more protein?
Cereals ready-to-eat, wheat germ, toasted, plain — 29.1g vs 11.2g per 100g.
Which has fewer calories?
Cereals ready-to-eat, ALPEN — 352 vs 382 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, wheat germ, toasted, plain 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 | 382 kcal | 352 kcal | +9% |
| Macronutrients | |||
| Water | 5.60 g | 7.40 g | -24% |
| Protein | 29.1 g | 11.2 g | +160% |
| Total lipid (fat) | 10.7 g | 3.30 g | +224% |
| Carbohydrate, by difference | 49.6 g | 75.7 g | -34% |
| Fiber, total dietary | 15.1 g | 9.10 g | +66% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.83 g | 0.496 g | +269% |
| Fatty acids, total monounsaturated | 1.50 g | 1.33 g | +13% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.00 mg | 8.70 mg | -31% |
| Thiamin (Vitamin B1) | 1.67 mg | 0.400 mg | +317% |
| Riboflavin (Vitamin B2) | 0.820 mg | 0.400 mg | +105% |
| Niacin (Vitamin B3) | 5.59 mg | 2.12 mg | +164% |
| Pantothenic acid (Vitamin B5) | 1.39 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.978 mg | 0.280 mg | +249% |
| Biotin (Vitamin B7) | 352 ug | 30.0 ug | +1073% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 179 mg | 30.7 mg | +482% |
| Vitamin B-12 — Cobalamin | 0 ug | 0.120 ug | -100% |
| Vitamin A, RAE | 5.00 ug | 0 ug | |
| Carotene, beta | 62.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 16.0 mg | 0.510 mg | +3035% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 45.0 mg | 147 mg | -69% |
| Iron, Fe | 9.09 mg | 3.00 mg | +203% |
| Magnesium, Mg | 320 mg | 94.0 mg | +240% |
| Phosphorus, P | 1146 mg | 371 mg | +209% |
| Potassium, K | 947 mg | 418 mg | +127% |
| Sodium, Na | 4.00 mg | 27.0 mg | -85% |
| Zinc, Zn | 16.7 mg | 3.00 mg | +456% |
| Copper, Cu | 0.620 mg | 0.300 mg | +107% |
| Manganese, Mn | 20.0 mg | — | |
| Selenium, Se | 65.0 ug | 17.3 ug | +276% |
| Other Nutrients | |||
| Energy | 1598 kj | 1473 kj | +8% |
| Ash | 5.00 g | 2.40 g | +108% |
| Total Sugars | 7.80 g | 20.0 g | -61% |
| Sucrose | 7.80 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 352 ug | 30.0 ug | +1073% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 352 ug | 30.0 ug | +1073% |
| Betaine | 410 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 103 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 790 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.00 ug | 2.50 ug | +60% |
| 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 | 0.003 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.008 g | -100% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.010 g | 0.005 g | +100% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.75 g | 0.418 g | +319% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.060 g | 0.028 g | +114% |
| 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) | 0.040 g | 0.017 g | +135% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.47 g | 1.31 g | +13% |
| 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 | 6.62 g | 0.925 g | +616% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.82 g | 0.880 g | +561% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.800 g | 0.044 g | +1718% |
| 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 | = |
| Tryptophan (EAA) | 0.398 g | — | |
| Threonine (EAA) | 1.22 g | — | |
| Isoleucine (EAA, BCAA) | 1.07 g | — | |
| Leucine (EAA, BCAA) | 1.98 g | — | |
| Lysine (EAA) | 1.85 g | — | |
| Methionine (EAA) | 0.574 g | — | |
| Cystine (conditionally essential) | 0.576 g | — | |
| Phenylalanine (EAA) | 1.17 g | — | |
| Tyrosine (conditionally essential) | 0.885 g | — | |
| Valine (EAA, BCAA) | 1.51 g | — | |
| Arginine (conditionally essential) | 2.35 g | — | |
| Histidine (EAA) | 0.810 g | — | |
| Alanine | 1.86 g | — | |
| Aspartic acid | 2.60 g | — | |
| Glutamic acid | 5.03 g | — | |
| Glycine (conditionally essential) | 1.79 g | — | |
| Proline (conditionally essential) | 1.55 g | — | |
| Serine | 1.39 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 18.0 mg | — | |
| Choline from phosphatidylcholine | 23.0 mg | — | |
| Choline from phosphocholine | 2.20 mg | — | |
| Choline from sphingomyelin | 2.70 mg | — | |
| Free Choline | 130 mg | — | |
| Total Choline | 180 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, wheat germ, toasted, plain nutrition facts Cereals ready-to-eat, ALPEN nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +3035% in Cereals ready-to-eat, wheat germ, toasted, plain Biotin (Vitamin B7) +1073% in Cereals ready-to-eat, wheat germ, toasted, plain Choline, total +482% in Cereals ready-to-eat, wheat germ, toasted, plain Zinc, Zn +456% in Cereals ready-to-eat, wheat germ, toasted, plain
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