Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals, whole wheat hot natural cereal, dry is higher in more vitamins & minerals
Calories (kcal)
Cereals 342
Cereals ready-to-eat 333
Protein (g)
Cereals 11.2
Cereals ready-to-eat 7.41
Carbs (g)
Cereals 75.2
Cereals ready-to-eat 84.0
Fat (g)
Cereals 2.00
Cereals ready-to-eat 3.70
Fiber (g)
Cereals 9.50
Cereals ready-to-eat 18.5
Quick answers
Which has more protein?
Cereals, whole wheat hot natural cereal, dry — 11.2g vs 7.41g per 100g.
Which has fewer calories?
Cereals ready-to-eat, BARBARA'S PUFFINS, original — 333 vs 342 kcal per 100g.
Which is more nutrient-dense?
Cereals, whole wheat hot natural cereal, 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 | 342 kcal | 333 kcal | +3% |
| Macronutrients | |||
| Water | 9.90 g | 3.59 g | +176% |
| Protein | 11.2 g | 7.41 g | +51% |
| Total lipid (fat) | 2.00 g | 3.70 g | -46% |
| Carbohydrate, by difference | 75.2 g | 84.0 g | -10% |
| Fiber, total dietary | 9.50 g | 18.5 g | -49% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.300 g | 0 g | |
| Fatty acids, total monounsaturated | 0.283 g | 2.24 g | -87% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 55.6 mg | -100% |
| Thiamin (Vitamin B1) | 0.400 mg | 0.111 mg | +260% |
| Riboflavin (Vitamin B2) | 0.300 mg | 0.068 mg | +341% |
| Niacin (Vitamin B3) | 4.90 mg | 1.90 mg | +158% |
| Pantothenic acid (Vitamin B5) | 0.915 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.391 mg | 0.243 mg | +61% |
| Biotin (Vitamin B7) | 78.0 ug | 19.0 ug | +311% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 23.1 mg | 14.9 mg | +55% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.31 mg | 0.890 mg | +47% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 40.0 mg | 70.0 mg | -43% |
| Iron, Fe | 3.39 mg | 1.33 mg | +155% |
| Magnesium, Mg | 122 mg | 107 mg | +14% |
| Phosphorus, P | 379 mg | 126 mg | +201% |
| Potassium, K | 389 mg | 315 mg | +23% |
| Sodium, Na | 2.00 mg | 704 mg | -100% |
| Zinc, Zn | 2.66 mg | 1.28 mg | +108% |
| Copper, Cu | 0.458 mg | 0.301 mg | +52% |
| Manganese, Mn | 3.20 mg | — | |
| Selenium, Se | 70.7 ug | 16.7 ug | +323% |
| Other Nutrients | |||
| Energy | 1431 kj | 1395 kj | +3% |
| Ash | 1.60 g | 1.30 g | +23% |
| Total Sugars | 0.420 g | 18.5 g | -98% |
| Folic acid (Vitamin B9 — synthetic) | 78.0 ug | 19.0 ug | +311% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 78.0 ug | 19.0 ug | +311% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 227 ug | 775 ug | -71% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.40 ug | 0.700 ug | +243% |
| 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 g | = |
| SFA 16:0 (Palmitic acid) | 0.292 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.008 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.006 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.283 g | 2.21 g | -87% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.018 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.01 g | 1.07 g | -5% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.933 g | 1.02 g | -9% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.075 g | 0.041 g | +83% |
| 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 | 0 mg | = |
| Theobromine | 0 mg | 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, whole wheat hot natural cereal, dry nutrition facts Cereals ready-to-eat, BARBARA'S PUFFINS, original nutrition facts Compare other foods →
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