Cereals ready-to-eat vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, wheat, puffed, fortified is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 364
Nuts 659
Protein (g)
Cereals ready-to-eat 14.7
Nuts 14.3
Carbs (g)
Cereals ready-to-eat 79.6
Nuts 11.7
Fat (g)
Cereals ready-to-eat 1.20
Nuts 67.1
Fiber (g)
Cereals ready-to-eat 4.40
Nuts 7.50
Quick answers
Which has more protein?
Cereals ready-to-eat, wheat, puffed, fortified — 14.7g vs 14.3g per 100g.
Which has fewer calories?
Cereals ready-to-eat, wheat, puffed, fortified — 364 vs 659 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, wheat, puffed, fortified 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 | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 364 kcal | 659 kcal | -45% |
| Macronutrients | |||
| Water | 3.00 g | 3.42 g | -12% |
| Protein | 14.7 g | 14.3 g | +3% |
| Total lipid (fat) | 1.20 g | 67.1 g | -98% |
| Carbohydrate, by difference | 79.6 g | 11.7 g | +578% |
| Fiber, total dietary | 4.40 g | 7.50 g | -41% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.200 g | 16.1 g | -99% |
| Fatty acids, total monounsaturated | — | 23.9 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.700 mg | -100% |
| Thiamin (Vitamin B1) | 2.60 mg | 0.617 mg | +321% |
| Riboflavin (Vitamin B2) | 1.80 mg | 0.035 mg | +5043% |
| Niacin (Vitamin B3) | 35.3 mg | 0.295 mg | +11866% |
| Pantothenic acid (Vitamin B5) | 0.518 mg | 0.184 mg | +182% |
| Vitamin B-6 — Pyridoxine | 0.170 mg | 0.101 mg | +68% |
| Biotin (Vitamin B7) | 32.0 ug | 22.0 ug | +45% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 28.8 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 5.65 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 28.0 mg | 160 mg | -82% |
| Iron, Fe | 31.7 mg | 2.43 mg | +1205% |
| Magnesium, Mg | 145 mg | 376 mg | -61% |
| Phosphorus, P | 355 mg | 725 mg | -51% |
| Potassium, K | 348 mg | 659 mg | -47% |
| Sodium, Na | 4.00 mg | 3.00 mg | +33% |
| Zinc, Zn | 2.36 mg | 4.06 mg | -42% |
| Copper, Cu | 0.409 mg | 1.74 mg | -77% |
| Manganese, Mn | 1.75 mg | 1.22 mg | +43% |
| Selenium, Se | 123 ug | 1917 ug | -94% |
| Other Nutrients | |||
| Energy | 1523 kj | 2757 kj | -45% |
| Ash | 1.50 g | 3.43 g | -56% |
| Total Sugars | — | 2.33 g | |
| Sucrose | — | 2.33 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0.250 g | |
| Fluoride, F | 27.0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 32.0 ug | 22.0 ug | +45% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 32.0 ug | 22.0 ug | +45% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.010 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 9.56 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.630 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.170 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| 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 | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.046 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 9.63 g | |
| SFA 17:0 (Margaric acid) | — | 0.041 g | |
| SFA 18:0 (Stearic acid) | — | 6.24 g | |
| SFA 20:0 (Arachidic acid) | — | 0.167 g | |
| SFA 22:0 (Behenic acid) | — | 0.010 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) | — | 0.214 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.045 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 23.6 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.027 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 24.4 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 24.4 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 23.9 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.036 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.018 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.018 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 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 | |
| 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 | |
| Stigmasterol | — | 6.00 mg | |
| Campesterol | — | 2.00 mg | |
| Beta-sitosterol | — | 64.0 mg | |
| Tryptophan (EAA) | 0.226 g | 0.135 g | +67% |
| Threonine (EAA) | 0.450 g | 0.365 g | +23% |
| Isoleucine (EAA, BCAA) | 0.626 g | 0.518 g | +21% |
| Leucine (EAA, BCAA) | 1.06 g | 1.19 g | -11% |
| Lysine (EAA) | 0.405 g | 0.490 g | -17% |
| Methionine (EAA) | 0.257 g | 1.12 g | -77% |
| Cystine (conditionally essential) | 0.289 g | 0.306 g | -6% |
| Phenylalanine (EAA) | 0.762 g | 0.639 g | +19% |
| Tyrosine (conditionally essential) | 0.445 g | 0.416 g | +7% |
| Valine (EAA, BCAA) | 0.702 g | 0.760 g | -8% |
| Arginine (conditionally essential) | 0.712 g | 2.14 g | -67% |
| Histidine (EAA) | 0.380 g | 0.409 g | -7% |
| Alanine | 0.548 g | 0.609 g | -10% |
| Aspartic acid | 0.823 g | 1.33 g | -38% |
| Glutamic acid | 4.97 g | 3.19 g | +56% |
| Glycine (conditionally essential) | 0.576 g | 0.733 g | -21% |
| Proline (conditionally essential) | 1.54 g | 0.706 g | +118% |
| Serine | 0.808 g | 0.676 g | +20% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0 mg | |
| (+)-Catechin | — | 0 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 1.00 mg | |
| Choline from phosphatidylcholine | — | 11.0 mg | |
| Choline from phosphocholine | — | 0.300 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 16.0 mg | |
| Total Choline | — | 29.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 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, wheat, puffed, fortified nutrition facts Nuts, brazilnuts, dried, unblanched nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +11866% in Cereals ready-to-eat, wheat, puffed, fortified Riboflavin (Vitamin B2) +5043% in Cereals ready-to-eat, wheat, puffed, fortified Iron, Fe +1205% in Cereals ready-to-eat, wheat, puffed, fortified Thiamin (Vitamin B1) +321% in Cereals ready-to-eat, wheat, puffed, fortified
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.