Cap'n Crunch Cereal vs. Cream of Wheat — In-Depth Nutrition Comparison
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What are the differences between Cap'n Crunch Cereal and Cream of Wheat?
- Cap'n Crunch Cereal is higher in Folate, Iron, Zinc, Vitamin B6, Vitamin B2, Vitamin B1, Vitamin B3, and Manganese, yet Cream of Wheat is higher in Vitamin A.
- Cap'n Crunch Cereal's daily need coverage for Folate is 373% more.
- The amount of Sodium in Cream of Wheat is lower.
We used Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt types in this article.
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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.
| Contains more MagnesiumMagnesium | +816.7% |
| Contains more PotassiumPotassium | +830% |
| Contains more IronIron | +291.5% |
| Contains more CopperCopper | +158.1% |
| Contains more ZincZinc | +9405.9% |
| Contains more PhosphorusPhosphorus | +827.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +85.7% |
| Contains more CalciumCalcium | +481.8% |
| Contains less SodiumSodium | -86.5% |
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.
| Contains more Vitamin EVitamin E | +3000% |
| Contains more Vitamin B1Vitamin B1 | +595.7% |
| Contains more Vitamin B2Vitamin B2 | +767.6% |
| Contains more Vitamin B3Vitamin B3 | +594% |
| Contains more Vitamin B5Vitamin B5 | +76.8% |
| Contains more Vitamin B6Vitamin B6 | +591.9% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more FolateFolate | +2408.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +422.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.39 g
Fats:
5.12 g
Carbs:
85.51 g
Water:
2.5 g
Other:
2.48 g
Protein:
1.84 g
Fats:
0.24 g
Carbs:
13.08 g
Water:
84.4 g
Other:
0.44 g
| Contains more ProteinProtein | +138.6% |
| Contains more FatsFats | +2033.3% |
| Contains more CarbsCarbs | +553.7% |
| Contains more OtherOther | +463.6% |
| Contains more WaterWater | +3276% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.346 g
Monounsaturated Fat:
Mono. Fat
0.639 g
Polyunsaturated fat:
Poly. Fat
0.747 g
Saturated Fat:
Sat. Fat
0.038 g
Monounsaturated Fat:
Mono. Fat
0.033 g
Polyunsaturated fat:
Poly. Fat
0.134 g
| Contains more Mono. FatMonounsaturated Fat | +1836.4% |
| Contains more Poly. FatPolyunsaturated fat | +457.5% |
| Contains less Sat. FatSaturated Fat | -98.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 398kcal | 62kcal |
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| Protein | 4.39g | 1.84g |
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| Fats | 5.12g | 0.24g |
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| Net carbs | 83.01g | 12.48g |
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| Carbs | 85.51g | 13.08g |
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| Magnesium | 55mg | 6mg |
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| Calcium | 11mg | 64mg |
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| Potassium | 186mg | 20mg |
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| Iron | 19.42mg | 4.96mg |
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| Sugar | 44.32g | 0.07g |
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| Fiber | 2.5g | 0.6g |
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| Copper | 0.111mg | 0.043mg |
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| Zinc | 16.16mg | 0.17mg |
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| Phosphorus | 167mg | 18mg |
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| Sodium | 754mg | 102mg |
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| Vitamin A | 148IU | 773IU |
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| Vitamin A | 7µg | 232µg |
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| Vitamin E | 0.62mg | 0.02mg |
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| Manganese | 0.747mg | 0mg |
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| Selenium | 6.5µg | 3.5µg |
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| Vitamin B1 | 1.614mg | 0.232mg |
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| Vitamin B2 | 1.822mg | 0.21mg |
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| Vitamin B3 | 21.465mg | 3.093mg |
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| Vitamin B5 | 0.145mg | 0.082mg |
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| Vitamin B6 | 2.138mg | 0.309mg |
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| Vitamin K | 0.6µg | 0.1µg |
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| Folate | 1555µg | 62µg |
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| Trans Fat | 0.02g |
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| Choline | 8.6mg |
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| Saturated Fat | 3.346g | 0.038g |
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| Monounsaturated Fat | 0.639g | 0.033g |
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| Polyunsaturated fat | 0.747g | 0.134g |
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| Tryptophan | 0.025mg |
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| Threonine | 0.058mg |
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| Isoleucine | 0.08mg |
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| Leucine | 0.139mg |
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| Lysine | 0.047mg |
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| Methionine | 0.034mg |
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| Phenylalanine | 0.099mg |
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| Valine | 0.089mg |
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| Histidine | 0.042mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
225%
26%
Minerals Daily Need Coverage Score
157%
27%
Comparison summary
Which food is lower in Sugar?
Cream of Wheat is lower in Sugar (difference - 44.25g)
Which food contains less Sodium?
Cream of Wheat contains less Sodium (difference - 652mg)
Which food is lower in Saturated Fat?
Cream of Wheat is lower in Saturated Fat (difference - 3.308g)
Which food is lower in glycemic index?
Cap'n Crunch Cereal is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Cap'n Crunch Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cap'n Crunch Cereal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)