Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals, WHEATENA, dry is higher in more vitamins & minerals
Calories (kcal)
Cereals 357
Cereals ready-to-eat 405
Protein (g)
Cereals 13.1
Cereals ready-to-eat 3.34
Carbs (g)
Cereals 75.6
Cereals ready-to-eat 87.2
Fat (g)
Cereals 2.90
Cereals ready-to-eat 3.50
Fiber (g)
Cereals 12.8
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals, WHEATENA, dry — 13.1g vs 3.34g per 100g.
Which has fewer calories?
Cereals, WHEATENA, dry — 357 vs 405 kcal per 100g.
Which is more nutrient-dense?
Cereals, WHEATENA, dry 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 | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 357 kcal | 405 kcal | -12% |
| Macronutrients | |||
| Water | 6.50 g | 3.42 g | +90% |
| Protein | 13.1 g | 3.34 g | +292% |
| Total lipid (fat) | 2.90 g | 3.50 g | -17% |
| Carbohydrate, by difference | 75.6 g | 87.2 g | -13% |
| Fiber, total dietary | 12.8 g | 3.80 g | +237% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.430 g | 0.961 g | -55% |
| Fatty acids, total monounsaturated | 0.410 g | 2.08 g | -80% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 52.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.070 mg | 1.32 mg | -95% |
| Riboflavin (Vitamin B2) | 0.140 mg | 1.50 mg | -91% |
| Niacin (Vitamin B3) | 3.52 mg | 17.6 mg | -80% |
| Pantothenic acid (Vitamin B5) | 0.271 mg | 0.101 mg | +168% |
| Vitamin B-6 — Pyridoxine | 0.120 mg | 1.76 mg | -93% |
| Biotin (Vitamin B7) | 59.0 ug | 353 ug | -83% |
| Folate, total (Vitamin B9) | 0 ug | 334 ug | -100% |
| Choline, total | — | 4.50 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 5.29 ug | -100% |
| Vitamin A, RAE | 1.00 ug | 1324 ug | -100% |
| Carotene, beta | 13.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 3.44 mg | 0.110 mg | +3027% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 500 mg | 70.0 mg | +614% |
| Iron, Fe | 3.57 mg | 15.9 mg | -78% |
| Magnesium, Mg | 130 mg | 36.0 mg | +261% |
| Phosphorus, P | 384 mg | 141 mg | +172% |
| Potassium, K | 492 mg | 176 mg | +180% |
| Sodium, Na | 13.0 mg | 534 mg | -98% |
| Zinc, Zn | 4.41 mg | 0.560 mg | +687% |
| Copper, Cu | 0.330 mg | 0.240 mg | +38% |
| Manganese, Mn | 5.26 mg | 0.246 mg | +2039% |
| Selenium, Se | 70.7 ug | 6.50 ug | +988% |
| Other Nutrients | |||
| Energy | 1494 kj | 1695 kj | -12% |
| Ash | 1.90 g | 2.25 g | -16% |
| Total Sugars | 1.60 g | 43.7 g | -96% |
| Folic acid (Vitamin B9 — synthetic) | 59.0 ug | 19.0 ug | +211% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 59.0 ug | 587 ug | -90% |
| Vitamin B-12, added | — | 5.29 ug | |
| Retinol | 0 ug | 1324 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 22.0 IU | 4409 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 292 ug | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 2.30 ug | 0.600 ug | +283% |
| 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 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 | 0.001 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.423 g | 0.494 g | -14% |
| SFA 18:0 (Stearic acid) | 0.012 g | 0.458 g | -97% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.001 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.411 g | 2.08 g | -80% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.46 g | 0.231 g | +532% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.35 g | 0.225 g | +501% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.109 g | 0.008 g | +1262% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 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 | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 4.00 mg | -100% |
| Theobromine | 0 mg | 136 mg | -100% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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