Cap'n Crunch Cereal vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
Compare
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, 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.
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.
| Contains more MagnesiumMagnesium | +111.5% |
| Contains more IronIron | +33.9% |
| Contains more ZincZinc | +33.6% |
| Contains more PhosphorusPhosphorus | +29.5% |
| Contains more SeleniumSelenium | +16.1% |
| Contains more CalciumCalcium | +2836.4% |
| Contains more PotassiumPotassium | +10.8% |
| Contains more CopperCopper | +85.6% |
| Contains more ManganeseManganese | +147.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +34.5% |
| Contains more Vitamin B2Vitamin B2 | +30.1% |
| Contains more Vitamin B3Vitamin B3 | +33.3% |
| Contains more Vitamin B6Vitamin B6 | +32.5% |
| Contains more FolateFolate | +381.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +989.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +133.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +233.3% |
| Contains more CholineCholine | +76.7% |
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:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
| Contains more FatsFats | +60% |
| Contains more WaterWater | +13.6% |
| Contains more ProteinProtein | +20.7% |
| Contains more OtherOther | +69.4% |
~equal in
Carbs
~85.1g
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
0.4 g
Monounsaturated Fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains less Sat. FatSaturated Fat | -88% |
| Contains more Mono. FatMonounsaturated Fat | +150.4% |
| Contains more Poly. FatPolyunsaturated 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 398kcal | 374kcal |
|
| Protein | 4.39g | 5.3g |
|
| Fats | 5.12g | 3.2g |
|
| Vitamin C | 0mg | 19.4mg |
|
| Net carbs | 83.01g | 79.5g |
|
| Carbs | 85.51g | 85.1g |
|
| Vitamin D | 0IU | 129IU |
|
| Magnesium | 55mg | 26mg |
|
| Calcium | 11mg | 323mg |
|
| Potassium | 186mg | 206mg |
|
| Iron | 19.42mg | 14.5mg |
|
| Sugar | 44.32g | 35g |
|
| Fiber | 2.5g | 5.6g |
|
| Copper | 0.111mg | 0.206mg |
|
| Zinc | 16.16mg | 12.1mg |
|
| Phosphorus | 167mg | 129mg |
|
| Sodium | 754mg | 772mg |
|
| Vitamin A | 148IU | 1613IU |
|
| Vitamin A | 7µg | 472µg |
|
| Vitamin E | 0.62mg | 0.64mg |
|
| Vitamin D | 0µg | 3.2µg |
|
| Manganese | 0.747mg | 1.848mg |
|
| Selenium | 6.5µg | 5.6µg |
|
| Vitamin B1 | 1.614mg | 1.2mg |
|
| Vitamin B2 | 1.822mg | 1.4mg |
|
| Vitamin B3 | 21.465mg | 16.1mg |
|
| Vitamin B5 | 0.145mg | 0.338mg |
|
| Vitamin B6 | 2.138mg | 1.613mg |
|
| Vitamin B12 | 0µg | 4.8µg |
|
| Vitamin K | 0.6µg | 2µg |
|
| Folate | 1555µg | 323µg |
|
| Trans Fat | 0.02g | 0g |
|
| Choline | 8.6mg | 15.2mg |
|
| Saturated Fat | 3.346g | 0.4g |
|
| Monounsaturated Fat | 0.639g | 1.6g |
|
| Polyunsaturated fat | 0.747g | 1g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
188%
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.