Cereals ready-to-eat vs Eggs
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Cereals ready-to-eat, wheat germ, toasted, plain is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 382
Eggs 334
Protein (g)
Cereals ready-to-eat 29.1
Eggs 16.2
Carbs (g)
Cereals ready-to-eat 49.6
Eggs 1.02
Fat (g)
Cereals ready-to-eat 10.7
Eggs 28.8
Fiber (g)
Cereals ready-to-eat 15.1
Eggs —
Quick answers
Which has more protein?
Cereals ready-to-eat, wheat germ, toasted, plain — 29.1g vs 16.2g per 100g.
Which has fewer calories?
Eggs, Grade A, Large, egg yolk — 334 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 | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 382 kcal | 334 kcal | +14% |
| Macronutrients | |||
| Water | 5.60 g | 52.1 g | -89% |
| Protein | 29.1 g | 16.2 g | +80% |
| Total lipid (fat) | 10.7 g | 28.8 g | -63% |
| Carbohydrate, by difference | 49.6 g | 1.02 g | +4763% |
| Fiber, total dietary | 15.1 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.83 g | — | |
| Fatty acids, total monounsaturated | 1.50 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.00 mg | — | |
| Thiamin (Vitamin B1) | 1.67 mg | — | |
| Riboflavin (Vitamin B2) | 0.820 mg | 0.467 mg | +76% |
| Niacin (Vitamin B3) | 5.59 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.39 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.978 mg | — | |
| Biotin (Vitamin B7) | 352 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 179 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 5.00 ug | — | |
| Carotene, beta | 62.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 16.0 mg | 5.64 mg | +184% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 45.0 mg | — | |
| Iron, Fe | 9.09 mg | — | |
| Magnesium, Mg | 320 mg | — | |
| Phosphorus, P | 1146 mg | — | |
| Potassium, K | 947 mg | — | |
| Sodium, Na | 4.00 mg | — | |
| Zinc, Zn | 16.7 mg | — | |
| Copper, Cu | 0.620 mg | — | |
| Manganese, Mn | 20.0 mg | — | |
| Selenium, Se | 65.0 ug | 55.8 ug | +16% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 328 kcal | |
| Energy (Atwater Specific Factors) | — | 334 kcal | |
| Energy | 1598 kj | 1400 kj | +14% |
| Nitrogen | — | 2.59 g | |
| Ash | 5.00 g | 1.89 g | +165% |
| Total Sugars | 7.80 g | — | |
| Sucrose | 7.80 g | — | |
| Biotin | — | 45.9 ug | |
| Folic acid (Vitamin B9 — synthetic) | 352 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 352 ug | — | |
| Betaine | 410 mg | 0.900 mg | +45456% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 103 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 2.00 ug | -100% |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 2.00 ug | |
| Lycopene | 790 ug | — | |
| cis-Lutein/Zeaxanthin | — | 121 ug | |
| Alpha-carotene (Provitamin A) | — | 612 ug | |
| Zeaxanthin | — | 546 ug | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 1.02 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.220 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.300 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.140 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.010 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 4.00 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.010 g | — | |
| SFA 16:0 (Palmitic acid) | 1.75 g | — | |
| SFA 18:0 (Stearic acid) | 0.060 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.040 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.47 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 6.62 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.82 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.800 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.398 g | 0.174 g | +129% |
| Threonine (EAA) | 1.22 g | 0.789 g | +54% |
| Isoleucine (EAA, BCAA) | 1.07 g | 0.766 g | +39% |
| Leucine (EAA, BCAA) | 1.98 g | 1.35 g | +46% |
| Lysine (EAA) | 1.85 g | 1.20 g | +54% |
| Methionine (EAA) | 0.574 g | 0.398 g | +44% |
| Cystine (conditionally essential) | 0.576 g | — | |
| Phenylalanine (EAA) | 1.17 g | 0.673 g | +74% |
| Tyrosine (conditionally essential) | 0.885 g | 0.684 g | +29% |
| Valine (EAA, BCAA) | 1.51 g | 0.846 g | +78% |
| Arginine (conditionally essential) | 2.35 g | 1.12 g | +110% |
| Histidine (EAA) | 0.810 g | 0.369 g | +120% |
| Alanine | 1.86 g | 0.769 g | +142% |
| Aspartic acid | 2.60 g | 1.50 g | +74% |
| Glutamic acid | 5.03 g | 1.99 g | +153% |
| Glycine (conditionally essential) | 1.79 g | 0.470 g | +281% |
| Proline (conditionally essential) | 1.55 g | 0.748 g | +107% |
| Serine | 1.39 g | 1.29 g | +7% |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.425 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | — | 0.020 mg | |
| Genistein | — | 0.010 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 18.0 mg | 0.900 mg | +1900% |
| Choline from phosphatidylcholine | 23.0 mg | 630 mg | -96% |
| Choline from phosphocholine | 2.20 mg | 1.00 mg | +120% |
| Choline from sphingomyelin | 2.70 mg | 45.0 mg | -94% |
| Free Choline | 130 mg | 1.30 mg | +9900% |
| Total Choline | 180 mg | 680 mg | -74% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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