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Cap'n Crunch Cereal vs. Corn grits — In-Depth Nutrition Comparison

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Summary of differences between cap'n Crunch Cereal and corn grits

  • The amount of folate, vitamin B6, iron, zinc, vitamin B2, vitamin B3, vitamin B1, manganese, and phosphorus in cap'n Crunch Cereal is higher than in corn grits.
  • Cap'n Crunch Cereal covers your daily need for folate, 382% more than corn grits.
  • Cap'n Crunch Cereal contains 180 times more zinc than corn grits. While cap'n Crunch Cereal contains 16.16mg of zinc, corn grits contains only 0.09mg.
  • The amount of sodium in corn grits is lower.

These are the specific foods used in this comparison Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Infographic

Cap'n Crunch Cereal vs Corn grits 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 4.3% 19% 2.4% 252% 0% 2.5% 6% 30% 6.4% 0%
Contains more MagnesiumMagnesium +816.7%
Contains more PotassiumPotassium +588.9%
Contains more IronIron +189.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +17855.6%
Contains more PhosphorusPhosphorus +1092.9%
Contains more ManganeseManganese +1424.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +481.8%
Contains less SodiumSodium -69.9%

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% 0.2% 0% 36% 31% 31% 3.1% 6.5% 0% 0% 20% 1.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6100%
Contains more Vitamin B1Vitamin B1 +1028.7%
Contains more Vitamin B2Vitamin B2 +1249.6%
Contains more Vitamin B3Vitamin B3 +1183.8%
Contains more Vitamin B5Vitamin B5 +178.8%
Contains more Vitamin B6Vitamin B6 +7535.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5659.3%
Contains more CholineCholine +230.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Cap'n Crunch Cereal Corn grits DV% diff.
Folate 1555µg 27µg 382%
Vitamin B6 2.138mg 0.028mg 162%
Iron 19.42mg 6.71mg 159%
Zinc 16.16mg 0.09mg 146%
Vitamin B2 1.822mg 0.135mg 130%
Vitamin B3 21.465mg 1.672mg 124%
Vitamin B1 1.614mg 0.143mg 123%
Manganese 0.747mg 0.049mg 30%
Carbs 85.51g 15.95g 23%
Sodium 754mg 227mg 23%
Phosphorus 167mg 14mg 22%
Calories 398kcal 74kcal 16%
Saturated fat 3.346g 0.076g 15%
Copper 0.111mg 0mg 12%
Selenium 6.5µg 12%
Magnesium 55mg 6mg 12%
Fats 5.12g 0.49g 7%
Fiber 2.5g 1.1g 6%
Starch 15.39g 6%
Protein 4.39g 1.58g 6%
Calcium 11mg 64mg 5%
Potassium 186mg 27mg 5%
Polyunsaturated fat 0.747g 0.191g 4%
Vitamin E 0.62mg 0.01mg 4%
Vitamin B5 0.145mg 0.052mg 2%
Vitamin K 0.6µg 0µg 1%
Choline 8.6mg 2.6mg 1%
Monounsaturated fat 0.639g 0.081g 1%
Vitamin A 7µg 1%
Net carbs 83.01g 14.85g N/A
Sugar 44.32g 0.1g N/A
Trans fat 0.02g N/A
Tryptophan 0.011mg 0%
Threonine 0.052mg 0%
Isoleucine 0.058mg 0%
Leucine 0.228mg 0%
Lysine 0.031mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.087mg 0%
Valine 0.077mg 0%
Histidine 0.048mg 0%

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
16% 81%
Protein: 1.58 g
Fats: 0.49 g
Carbs: 15.95 g
Water: 81.22 g
Other: 0.76 g
Contains more ProteinProtein +177.8%
Contains more FatsFats +944.9%
Contains more CarbsCarbs +436.1%
Contains more OtherOther +226.3%
Contains more WaterWater +3148.8%

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
22% 23% 55%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.191 g
Contains more Mono. FatMonounsaturated fat +688.9%
Contains more Poly. FatPolyunsaturated fat +291.1%
Contains less Sat. FatSaturated fat -97.7%

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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. Corn grits - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173897/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.