Cap'n Crunch Cereal vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
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A recap on differences between Cap'n Crunch Cereal and Golden Grahams Cereal
- Cap'n Crunch Cereal has more Folate, Iron, Vitamin B6, Zinc, Vitamin B1, Vitamin B3, and Vitamin B2, however, Golden Grahams Cereal is higher in Vitamin B12, Vitamin A RAE, and Manganese.
- Cap'n Crunch Cereal covers your daily Folate needs 308% more than Golden Grahams Cereal.
Food varieties used in this article are Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.
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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
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Iron
+33.9%
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Magnesium
+111.5%
Contains
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Phosphorus
+29.5%
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Zinc
+33.6%
Contains
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Selenium
+16.1%
Contains
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Calcium
+2836.4%
Contains
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Potassium
+10.8%
Contains
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Copper
+85.6%
Contains
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Manganese
+147.4%
Equal in Sodium - 772
Contains
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Iron
+33.9%
Contains
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Magnesium
+111.5%
Contains
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Phosphorus
+29.5%
Contains
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Zinc
+33.6%
Contains
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Selenium
+16.1%
Contains
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Calcium
+2836.4%
Contains
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Potassium
+10.8%
Contains
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Copper
+85.6%
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Manganese
+147.4%
Equal in Sodium - 772
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.
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Contains
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Vitamin B1
+34.5%
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Vitamin B2
+30.1%
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Vitamin B3
+33.3%
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Vitamin B6
+32.5%
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Folate
+381.4%
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Vitamin A
+989.9%
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Vitamin D
+∞%
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Vitamin C
+∞%
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Vitamin B5
+133.1%
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Vitamin B12
+∞%
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Vitamin K
+233.3%
Equal in Vitamin E - 0.64
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Vitamin B1
+34.5%
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Vitamin B2
+30.1%
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Vitamin B3
+33.3%
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Vitamin B6
+32.5%
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Folate
+381.4%
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Vitamin A
+989.9%
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Vitamin D
+∞%
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Vitamin C
+∞%
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Vitamin B5
+133.1%
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Vitamin B12
+∞%
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Vitamin K
+233.3%
Equal in Vitamin E - 0.64
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+60%
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Water
+13.6%
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Protein
+20.7%
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Other
+69.4%
Equal in Carbs - 85.1
Protein:
4.39 g
Fats:
5.12 g
Carbs:
85.51 g
Water:
2.5 g
Other:
2.48 g
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
Contains
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Fats
+60%
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Water
+13.6%
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Protein
+20.7%
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Other
+69.4%
Equal in Carbs - 85.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-88%
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Monounsaturated Fat
+150.4%
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Polyunsaturated fat
+33.9%
Saturated Fat:
3.346 g
Monounsaturated Fat:
0.639 g
Polyunsaturated fat:
0.747 g
Saturated Fat:
0.4 g
Monounsaturated Fat:
1.6 g
Polyunsaturated fat:
1 g
Contains
less
Saturated Fat
-88%
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Monounsaturated Fat
+150.4%
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Polyunsaturated fat
+33.9%
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 Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 83.01g | 79.5g |
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| Protein | 4.39g | 5.3g |
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| Fats | 5.12g | 3.2g |
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| Carbs | 85.51g | 85.1g |
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| Calories | 398kcal | 374kcal |
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| Sugar | 44.32g | 35g |
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| Fiber | 2.5g | 5.6g |
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| Calcium | 11mg | 323mg |
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| Iron | 19.42mg | 14.5mg |
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| Magnesium | 55mg | 26mg |
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| Phosphorus | 167mg | 129mg |
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| Potassium | 186mg | 206mg |
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| Sodium | 754mg | 772mg |
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| Zinc | 16.16mg | 12.1mg |
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| Copper | 0.111mg | 0.206mg |
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| Manganese | 0.747mg | 1.848mg |
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| Selenium | 6.5µg | 5.6µg |
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| Vitamin A | 148IU | 1613IU |
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| Vitamin A RAE | 7µg | 472µg |
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| Vitamin E | 0.62mg | 0.64mg |
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| Vitamin D | 0IU | 129IU |
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| Vitamin D | 0µg | 3.2µg |
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| Vitamin C | 0mg | 19.4mg |
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| Vitamin B1 | 1.614mg | 1.2mg |
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| Vitamin B2 | 1.822mg | 1.4mg |
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| Vitamin B3 | 21.465mg | 16.1mg |
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| Vitamin B5 | 0.145mg | 0.338mg |
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| Vitamin B6 | 2.138mg | 1.613mg |
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| Folate | 1555µg | 323µg |
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| Vitamin B12 | 0µg | 4.8µg |
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| Vitamin K | 0.6µg | 2µg |
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| Trans Fat | 0.02g | 0g |
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| Saturated Fat | 3.346g | 0.4g |
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| Monounsaturated Fat | 0.639g | 1.6g |
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| Polyunsaturated fat | 0.747g | 1g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
243%
203%
Minerals Daily Need Coverage Score
157%
150%
Comparison summary
Which food is lower in Sugar?
Golden Grahams Cereal is lower in Sugar (difference - 9.32g)
Which food is lower in Saturated Fat?
Golden Grahams Cereal is lower in Saturated Fat (difference - 2.946g)
Which food contains less Sodium?
Cap'n Crunch Cereal contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Cap'n Crunch Cereal is lower in glycemic index (difference - 72)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.