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  6. Cap'n Crunch Cereal vs. Cream of Wheat

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 RAE.
  • 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.

Infographic

Cap'n Crunch Cereal vs Cream of Wheat infographic
Infographic link

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.
Cap'n Crunch Cereal
Cap'n Crunch Cereal
8
:
2
Cream of Wheat
Cream of Wheat
Contains more Iron +291.5%
Contains more Magnesium +816.7%
Contains more Phosphorus +827.8%
Contains more Potassium +830%
Contains more Zinc +9405.9%
Contains more Copper +158.1%
Contains more Manganese +∞%
Contains more Selenium +85.7%
Contains more Calcium +481.8%
Contains less Sodium -86.5%
Cap'n Crunch Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 729% 40% 72% 17% 99% 441% 37% 98% 36%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 186% 5% 8% 2% 14% 5% 15% 0% 20%
Contains more Iron +291.5%
Contains more Magnesium +816.7%
Contains more Phosphorus +827.8%
Contains more Potassium +830%
Contains more Zinc +9405.9%
Contains more Copper +158.1%
Contains more Manganese +∞%
Contains more Selenium +85.7%
Contains more Calcium +481.8%
Contains less Sodium -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.
Cap'n Crunch Cereal
Cap'n Crunch Cereal
9
:
1
Cream of Wheat
Cream of Wheat
Contains more Vitamin E +3000%
Contains more Vitamin B1 +595.7%
Contains more Vitamin B2 +767.6%
Contains more Vitamin B3 +594%
Contains more Vitamin B5 +76.8%
Contains more Vitamin B6 +591.9%
Contains more Folate +2408.1%
Contains more Vitamin K +500%
Contains more Vitamin A +422.3%
Cap'n Crunch Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 13% 0% 0% 404% 421% 403% 9% 494% 1167% 0% 2%
Cream of Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 1% 0% 0% 59% 49% 58% 5% 72% 47% 0% 1%
Contains more Vitamin E +3000%
Contains more Vitamin B1 +595.7%
Contains more Vitamin B2 +767.6%
Contains more Vitamin B3 +594%
Contains more Vitamin B5 +76.8%
Contains more Vitamin B6 +591.9%
Contains more Folate +2408.1%
Contains more Vitamin K +500%
Contains more Vitamin A +422.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cap'n Crunch Cereal
Cap'n Crunch Cereal
4
:
1
Cream of Wheat
Cream of Wheat
Contains more Protein +138.6%
Contains more Fats +2033.3%
Contains more Carbs +553.7%
Contains more Other +463.6%
Contains more Water +3276%
Cap'n Crunch Cereal
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
Cream of Wheat
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more Protein +138.6%
Contains more Fats +2033.3%
Contains more Carbs +553.7%
Contains more Other +463.6%
Contains more Water +3276%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cap'n Crunch Cereal
Cap'n Crunch Cereal
2
:
1
Cream of Wheat
Cream of Wheat
Contains more Monounsaturated Fat +1836.4%
Contains more Polyunsaturated fat +457.5%
Contains less Saturated Fat -98.9%
Cap'n Crunch Cereal
71% 14% 16%
Saturated Fat: 3.346 g
Monounsaturated Fat: 0.639 g
Polyunsaturated fat: 0.747 g
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.134 g
Contains more Monounsaturated Fat +1836.4%
Contains more Polyunsaturated fat +457.5%
Contains less Saturated 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.
Cap'n Crunch Cereal Cream of Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cap'n Crunch Cereal Cream of Wheat Opinion
Net carbs 83.01g 12.48g Cap'n Crunch Cereal
Protein 4.39g 1.84g Cap'n Crunch Cereal
Fats 5.12g 0.24g Cap'n Crunch Cereal
Carbs 85.51g 13.08g Cap'n Crunch Cereal
Calories 398kcal 62kcal Cap'n Crunch Cereal
Sugar 44.32g 0.07g Cream of Wheat
Fiber 2.5g 0.6g Cap'n Crunch Cereal
Calcium 11mg 64mg Cream of Wheat
Iron 19.42mg 4.96mg Cap'n Crunch Cereal
Magnesium 55mg 6mg Cap'n Crunch Cereal
Phosphorus 167mg 18mg Cap'n Crunch Cereal
Potassium 186mg 20mg Cap'n Crunch Cereal
Sodium 754mg 102mg Cream of Wheat
Zinc 16.16mg 0.17mg Cap'n Crunch Cereal
Copper 0.111mg 0.043mg Cap'n Crunch Cereal
Manganese 0.747mg 0mg Cap'n Crunch Cereal
Selenium 6.5µg 3.5µg Cap'n Crunch Cereal
Vitamin A 148IU 773IU Cream of Wheat
Vitamin A RAE 7µg 232µg Cream of Wheat
Vitamin E 0.62mg 0.02mg Cap'n Crunch Cereal
Vitamin B1 1.614mg 0.232mg Cap'n Crunch Cereal
Vitamin B2 1.822mg 0.21mg Cap'n Crunch Cereal
Vitamin B3 21.465mg 3.093mg Cap'n Crunch Cereal
Vitamin B5 0.145mg 0.082mg Cap'n Crunch Cereal
Vitamin B6 2.138mg 0.309mg Cap'n Crunch Cereal
Folate 1555µg 62µg Cap'n Crunch Cereal
Vitamin K 0.6µg 0.1µg Cap'n Crunch Cereal
Tryptophan 0.025mg Cream of Wheat
Threonine 0.058mg Cream of Wheat
Isoleucine 0.08mg Cream of Wheat
Leucine 0.139mg Cream of Wheat
Lysine 0.047mg Cream of Wheat
Methionine 0.034mg Cream of Wheat
Phenylalanine 0.099mg Cream of Wheat
Valine 0.089mg Cream of Wheat
Histidine 0.042mg Cream of Wheat
Trans Fat 0.02g Cream of Wheat
Saturated Fat 3.346g 0.038g Cream of Wheat
Monounsaturated Fat 0.639g 0.033g Cap'n Crunch Cereal
Polyunsaturated fat 0.747g 0.134g Cap'n Crunch Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cap'n Crunch Cereal Cream of Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
243%
Cap'n Crunch Cereal
28%
Cream of Wheat
Minerals Daily Need Coverage Score
157%
Cap'n Crunch Cereal
27%
Cream of Wheat

Comparison summary

Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 44.25g)
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 652mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 3.308g)
Which food is lower in glycemic index?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.