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Cap'n Crunch Cereal vs. Chinese egg rolls — In-Depth Nutrition Comparison

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Differences between cap'n Crunch Cereal and chinese egg rolls

  • Cap'n Crunch Cereal is higher in iron, vitamin B6, zinc, vitamin B2, vitamin B1, vitamin B3, and manganese; however, chinese egg rolls are richer in vitamin K and vitamin B12.
  • Cap'n Crunch Cereal's daily need coverage for iron is 225% higher.
  • Cap'n Crunch Cereal has 26 times more zinc than chinese egg rolls. While cap'n Crunch Cereal has 16.16mg of zinc, chinese egg rolls have only 0.62mg.
  • Chinese egg rolls have less sodium.

The food types used in this comparison are Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Restaurant, Chinese, egg rolls, assorted.

Infographic

Cap'n Crunch Cereal vs Chinese egg rolls infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 3.3% 16% 728% 37% 441% 72% 98% 97% 35%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 15% 53% 49% 17% 36% 61% 32% 0%
Contains more MagnesiumMagnesium +205.6%
Contains more PotassiumPotassium +12.7%
Contains more IronIron +1277.3%
Contains more ZincZinc +2506.5%
Contains more PhosphorusPhosphorus +96.5%
Contains more ManganeseManganese +204.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +263.6%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -37.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 12% 0% 404% 420% 402% 8.7% 493% 0% 1.5% 1166% 4.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 18% 51% 23% 39% 55% 147% 0% 9.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +878.2%
Contains more Vitamin B2Vitamin B2 +2266.2%
Contains more Vitamin B3Vitamin B3 +687.7%
Contains more Vitamin B6Vitamin B6 +1180.2%
Contains more FolateFolate +∞%
Contains more Vitamin B5Vitamin B5 +162.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +9716.7%
Contains more CholineCholine +108.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cap'n Crunch Cereal Chinese egg rolls DV% diff.
Folate 1555µg 389%
Iron 19.42mg 1.41mg 225%
Vitamin B6 2.138mg 0.167mg 152%
Zinc 16.16mg 0.62mg 141%
Vitamin B2 1.822mg 0.077mg 134%
Vitamin B1 1.614mg 0.165mg 121%
Vitamin B3 21.465mg 2.725mg 117%
Vitamin K 0.6µg 58.9µg 49%
Polyunsaturated fat 0.747g 5.601g 32%
Manganese 0.747mg 0.245mg 22%
Carbs 85.51g 27.29g 19%
Vitamin B12 0µg 0.44µg 18%
Phosphorus 167mg 85mg 12%
Sodium 754mg 468mg 12%
Selenium 6.5µg 0µg 12%
Fats 5.12g 11.94g 10%
Magnesium 55mg 18mg 9%
Starch 19.8g 8%
Protein 4.39g 8.28g 8%
Calories 398kcal 250kcal 7%
Saturated fat 3.346g 2.116g 6%
Monounsaturated fat 0.639g 3.036g 6%
Vitamin B5 0.145mg 0.38mg 5%
Cholesterol 0mg 16mg 5%
Vitamin E 0.62mg 4%
Copper 0.111mg 0.148mg 4%
Calcium 11mg 40mg 3%
Choline 8.6mg 17.9mg 2%
Fructose 0.73g 1%
Potassium 186mg 165mg 1%
Vitamin A 7µg 1%
Net carbs 83.01g 24.69g N/A
Sugar 44.32g N/A
Fiber 2.5g 2.6g 0%
Trans fat 0.02g 0.103g N/A
Tryptophan 0.066mg 0%
Threonine 0.339mg 0%
Isoleucine 0.296mg 0%
Leucine 0.581mg 0%
Lysine 0.368mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.36mg 0%
Valine 0.331mg 0%
Histidine 0.183mg 0%
Omega-3 - ALA 0.636g N/A
Omega-6 - Gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 4.871g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 5% 86% 3% 2%
Protein: 4.39 g
Fats: 5.12 g
Carbs: 85.51 g
Water: 2.5 g
Other: 2.48 g
8% 12% 27% 51% 2%
Protein: 8.28 g
Fats: 11.94 g
Carbs: 27.29 g
Water: 50.6 g
Other: 1.89 g
Contains more CarbsCarbs +213.3%
Contains more OtherOther +31.2%
Contains more ProteinProtein +88.6%
Contains more FatsFats +133.2%
Contains more WaterWater +1924%

Fat Type Comparison

Fat type breakdown side-by-side comparison
71% 14% 16%
Saturated fat: Sat. Fat 3.346 g
Monounsaturated fat: Mono. Fat 0.639 g
Polyunsaturated fat: Poly. Fat 0.747 g
20% 28% 52%
Saturated fat: Sat. Fat 2.116 g
Monounsaturated fat: Mono. Fat 3.036 g
Polyunsaturated fat: Poly. Fat 5.601 g
Contains less Sat. FatSaturated fat -36.8%
Contains more Mono. FatMonounsaturated fat +375.1%
Contains more Poly. FatPolyunsaturated fat +649.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cap'n Crunch Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171642/nutrients
  2. Chinese egg rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167667/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.