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

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Differences between cap'n Crunch Cereal and corn nuts

  • Cap'n Crunch Cereal is higher in folate, iron, vitamin B6, zinc, vitamin B2, vitamin B3, and vitamin B1; however, corn nuts are richer in fiber, phosphorus, and magnesium.
  • Cap'n Crunch Cereal's daily need coverage for folate is 389% higher.
  • Cap'n Crunch Cereal has 14 times more vitamin B3 than corn nuts. While cap'n Crunch Cereal has 21.465mg of vitamin B3, corn nuts have only 1.507mg.

The food types used in this comparison are Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Snacks, cornnuts, barbecue-flavor.

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Cap'n Crunch Cereal vs Corn nuts 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 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
Contains more IronIron +1042.4%
Contains more ZincZinc +759.6%
Contains more ManganeseManganese +53.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +98.2%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +53.8%
Contains more CopperCopper +22.5%
Contains more PhosphorusPhosphorus +69.5%
Contains less SodiumSodium -20.4%

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 1.3% 5.7% 0% 0% 88% 33% 28% 22% 43% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +361.1%
Contains more Vitamin B2Vitamin B2 +1183.1%
Contains more Vitamin B3Vitamin B3 +1324.4%
Contains more Vitamin B6Vitamin B6 +1043.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +142.9%
Contains more Vitamin B5Vitamin B5 +157.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cap'n Crunch Cereal Corn nuts DV% diff.
Folate 1555µg 0µg 389%
Iron 19.42mg 1.7mg 222%
Vitamin B6 2.138mg 0.187mg 150%
Zinc 16.16mg 1.88mg 130%
Vitamin B2 1.822mg 0.142mg 129%
Vitamin B3 21.465mg 1.507mg 125%
Vitamin B1 1.614mg 0.35mg 105%
Fiber 2.5g 8.4g 24%
Monounsaturated fat 0.639g 7.36g 17%
Phosphorus 167mg 283mg 17%
Polyunsaturated fat 0.747g 3.22g 16%
Fats 5.12g 14.3g 14%
Magnesium 55mg 109mg 13%
Selenium 6.5µg 12%
Manganese 0.747mg 0.487mg 11%
Protein 4.39g 9g 9%
Sodium 754mg 600mg 7%
Vitamin B5 0.145mg 0.374mg 5%
Carbs 85.51g 71.7g 5%
Vitamin E 0.62mg 4%
Potassium 186mg 286mg 3%
Saturated fat 3.346g 2.58g 3%
Copper 0.111mg 0.136mg 3%
Choline 8.6mg 2%
Calories 398kcal 436kcal 2%
Vitamin K 0.6µg 1%
Calcium 11mg 17mg 1%
Vitamin A 7µg 17µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 83.01g 63.3g N/A
Sugar 44.32g N/A
Trans fat 0.02g 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
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Contains more CarbsCarbs +19.3%
Contains more WaterWater +56.3%
Contains more ProteinProtein +105%
Contains more FatsFats +179.3%
Contains more OtherOther +37.1%

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% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
Contains less Sat. FatSaturated fat -22.9%
Contains more Mono. FatMonounsaturated fat +1051.8%
Contains more Poly. FatPolyunsaturated fat +331.1%

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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. Corn nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.