Cap'n Crunch Cereal vs. Dolma — In-Depth Nutrition Comparison
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Differences between cap'n Crunch Cereal and dolma
- Cap'n Crunch Cereal is higher in folate, iron, vitamin B6, vitamin B1, vitamin B2, vitamin B3, and zinc; however, dolma is richer in vitamin A and vitamin B12.
- Cap'n Crunch Cereal's daily need coverage for folate is 382% higher.
- Cap'n Crunch Cereal has 27 times more vitamin B1 than dolma. While cap'n Crunch Cereal has 1.614mg of vitamin B1, dolma has only 0.06mg.
The food types used in this comparison are Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and .
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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 | +130.5% |
| Contains more IronIron | +847.3% |
| Contains more ZincZinc | +375.3% |
| Contains more PhosphorusPhosphorus | +48.9% |
| Contains more ManganeseManganese | +82.2% |
| Contains more CalciumCalcium | +516.6% |
| Contains less SodiumSodium | -42.7% |
| Contains more SeleniumSelenium | +78.5% |
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 | +59% |
| Contains more Vitamin B1Vitamin B1 | +2590% |
| Contains more Vitamin B2Vitamin B2 | +1201.4% |
| Contains more Vitamin B3Vitamin B3 | +698% |
| Contains more Vitamin B6Vitamin B6 | +790.8% |
| Contains more FolateFolate | +5821.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2546.1% |
| Contains more Vitamin B5Vitamin B5 | +162.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2040% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 1555µg | 26.26µg | 382% |
| Iron | 19.42mg | 2.05mg | 217% |
| Vitamin B6 | 2.138mg | 0.24mg | 146% |
| Vitamin B1 | 1.614mg | 0.06mg | 130% |
| Vitamin B2 | 1.822mg | 0.14mg | 129% |
| Vitamin B3 | 21.465mg | 2.69mg | 117% |
| Zinc | 16.16mg | 3.4mg | 116% |
| Vitamin B12 | 0µg | 1.38µg | 58% |
| Carbs | 85.51g | 6.36g | 26% |
| Protein | 4.39g | 14.3g | 20% |
| Cholesterol | 0mg | 59.15mg | 20% |
| Vitamin A | 7µg | 185.23µg | 20% |
| Manganese | 0.747mg | 0.41mg | 15% |
| Sodium | 754mg | 432.02mg | 14% |
| Fats | 5.12g | 12.8g | 12% |
| Saturated fat | 3.346g | 5.92g | 12% |
| Monounsaturated fat | 0.639g | 5.24g | 12% |
| Calories | 398kcal | 199.04kcal | 10% |
| Vitamin K | 0.6µg | 12.84µg | 10% |
| Selenium | 6.5µg | 11.6µg | 9% |
| Phosphorus | 167mg | 112.18mg | 8% |
| Magnesium | 55mg | 23.86mg | 7% |
| Calcium | 11mg | 67.83mg | 6% |
| Choline | 8.6mg | 43.34mg | 6% |
| Vitamin B5 | 0.145mg | 0.38mg | 5% |
| Vitamin C | 0mg | 3.82mg | 4% |
| Fiber | 2.5g | 1.5g | 4% |
| Vitamin E | 0.62mg | 0.39mg | 2% |
| Polyunsaturated fat | 0.747g | 0.5g | 2% |
| Potassium | 186mg | 203.75mg | 1% |
| Protein per 100 calories | 1.1g | 7.2g | N/A |
| Calories per 10 g protein | 907kcal | 139kcal | N/A |
| Weight per 100 calories | 25g | 50g | N/A |
| Unsaturated / Saturated Fat ratio | 0.41 | 0.97 | N/A |
| Net carbs | 83.01g | 4.86g | N/A |
| Vitamin D* | 0 IU | 1.1 IU | 0% |
| Sugar | 44.32g | 1.06g | N/A |
| Copper | 0.111mg | 0.11mg | 0% |
| Trans fat | 0.02g | 0.65g | N/A |
| Tryptophan | 0.07mg | 0% | |
| Threonine | 0.53mg | 0% | |
| Isoleucine | 0.6mg | 0% | |
| Leucine | 1.06mg | 0% | |
| Lysine | 1.11mg | 0% | |
| Methionine | 0.35mg | 0% | |
| Phenylalanine | 0.54mg | 0% | |
| Valine | 0.68mg | 0% | |
| Histidine | 0.44mg | 0% | |
| Fructose | 0.13g | 0% | |
| Omega-3 - ALA | 0.02g | N/A | |
| Omega-6 - Linoleic acid | 0.11g | N/A |
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:
14.3 g
Fats:
12.8 g
Carbs:
6.36 g
Water:
70.88 g
Other:
0 g
| Contains more CarbsCarbs | +1244.5% |
| Contains more OtherOther | +∞% |
| Contains more ProteinProtein | +225.7% |
| Contains more FatsFats | +150% |
| Contains more WaterWater | +2735.2% |
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
5.92 g
Monounsaturated fat:
Mono. Fat
5.24 g
Polyunsaturated fat:
Poly. Fat
0.5 g
| Contains less Sat. FatSaturated fat | -43.5% |
| Contains more Poly. FatPolyunsaturated fat | +49.4% |
| Contains more Mono. FatMonounsaturated fat | +720% |
