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Cap'n Crunch Cereal vs. Clif Bar — In-Depth Nutrition Comparison

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Differences between cap'n Crunch Cereal and clif Bar

  • Cap'n Crunch Cereal is higher in folate, iron, vitamin B6, vitamin B2, zinc, vitamin B3, and vitamin B1; however, clif Bar is richer in vitamin C, manganese, and vitamin B12.
  • Cap'n Crunch Cereal's daily need coverage for folate is 359% higher.
  • Cap'n Crunch Cereal has 5 times more vitamin B3 than clif Bar. While cap'n Crunch Cereal has 21.465mg of vitamin B3, clif Bar has only 4.412mg.

The food types used in this comparison are Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Snacks, CLIF BAR, mixed flavors.

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Cap'n Crunch Cereal vs Clif Bar 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 105% 110% 36% 248% 147% 120% 126% 25% 280% 112%
Contains more IronIron +193.4%
Contains more ZincZinc +266.4%
Contains more MagnesiumMagnesium +167.3%
Contains more CalciumCalcium +3245.5%
Contains more PotassiumPotassium +121.5%
Contains more CopperCopper +297.3%
Contains more PhosphorusPhosphorus +76%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +187.3%
Contains more SeleniumSelenium +216.9%

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 294% 0.33% 4.8% 0% 138% 87% 83% 132% 136% 165% 92% 89% 25%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +158.3%
Contains more Vitamin B1Vitamin B1 +192.9%
Contains more Vitamin B2Vitamin B2 +385.9%
Contains more Vitamin B3Vitamin B3 +386.5%
Contains more Vitamin B6Vitamin B6 +263.6%
Contains more FolateFolate +1217.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +1421.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6033.3%
Contains more CholineCholine +437.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cap'n Crunch Cereal Clif Bar DV% diff.
Folate 1555µg 118µg 359%
Iron 19.42mg 6.62mg 160%
Vitamin B6 2.138mg 0.588mg 119%
Vitamin B2 1.822mg 0.375mg 111%
Vitamin B3 21.465mg 4.412mg 107%
Zinc 16.16mg 4.41mg 107%
Vitamin C 0mg 88.2mg 98%
Vitamin B1 1.614mg 0.551mg 89%
Manganese 0.747mg 2.146mg 61%
Vitamin B12 0µg 1.32µg 55%
Vitamin B5 0.145mg 2.206mg 41%
Copper 0.111mg 0.441mg 37%
Calcium 11mg 368mg 36%
Vitamin K 0.6µg 36.8µg 30%
Selenium 6.5µg 20.6µg 26%
Sodium 754mg 195mg 24%
Magnesium 55mg 147mg 22%
Protein 4.39g 14.71g 21%
Fiber 2.5g 7.4g 20%
Phosphorus 167mg 294mg 18%
Polyunsaturated fat 0.747g 2.182g 10%
Saturated fat 3.346g 1.471g 9%
Potassium 186mg 412mg 7%
Carbs 85.51g 65.44g 7%
Choline 8.6mg 46.2mg 7%
Calories 398kcal 346kcal 3%
Vitamin E 0.62mg 0.24mg 3%
Fats 5.12g 5.88g 1%
Monounsaturated fat 0.639g 1.093g 1%
Vitamin A 7µg 1µg 1%
Net carbs 83.01g 58.04g N/A
Sugar 44.32g 31.62g N/A
Trans fat 0.02g 0g 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
15% 6% 65% 11% 3%
Protein: 14.71 g
Fats: 5.88 g
Carbs: 65.44 g
Water: 11 g
Other: 2.97 g
Contains more CarbsCarbs +30.7%
Contains more ProteinProtein +235.1%
Contains more FatsFats +14.8%
Contains more WaterWater +340%
Contains more OtherOther +19.8%

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
31% 23% 46%
Saturated fat: Sat. Fat 1.471 g
Monounsaturated fat: Mono. Fat 1.093 g
Polyunsaturated fat: Poly. Fat 2.182 g
Contains less Sat. FatSaturated fat -56%
Contains more Mono. FatMonounsaturated fat +71%
Contains more Poly. FatPolyunsaturated fat +192.1%

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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. Clif Bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174799/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.