Cap'n Crunch Cereal vs. Granola — In-Depth Nutrition Comparison
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How are Cap'n Crunch Cereal and Granola different?
- Cap'n Crunch Cereal is higher in Iron, Folate, Zinc, Vitamin B2, Vitamin B1, and Vitamin B3, however, Granola is richer in Vitamin B12, Vitamin B6, Copper, and Vitamin A RAE.
- Daily need coverage for Vitamin B12 from Granola is 500% higher.
- Cap'n Crunch Cereal contains 5 times more Iron than Granola. While Cap'n Crunch Cereal contains 19.42mg of Iron, Granola contains only 3.7mg.
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins are the varieties used 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
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Iron
+424.9%
Contains
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Zinc
+109.9%
Contains
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Calcium
+200%
Contains
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Magnesium
+23.6%
Contains
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Phosphorus
+36.5%
Contains
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Potassium
+15.6%
Contains
less
Sodium
-65.9%
Contains
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Copper
+440.5%
Contains
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Selenium
+166.2%
Contains
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Iron
+424.9%
Contains
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Zinc
+109.9%
Contains
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Calcium
+200%
Contains
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Magnesium
+23.6%
Contains
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Phosphorus
+36.5%
Contains
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Potassium
+15.6%
Contains
less
Sodium
-65.9%
Contains
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Copper
+440.5%
Contains
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Selenium
+166.2%
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
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Vitamin B1
+112.4%
Contains
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Vitamin B2
+109.4%
Contains
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Vitamin B3
+110.4%
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Folate
+90.6%
Contains
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Vitamin A
+934.5%
Contains
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Vitamin E
+291.9%
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Vitamin D
+∞%
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Vitamin C
+∞%
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Vitamin B6
+90.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+116.7%
Contains
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Vitamin B1
+112.4%
Contains
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Vitamin B2
+109.4%
Contains
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Vitamin B3
+110.4%
Contains
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Folate
+90.6%
Contains
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Vitamin A
+934.5%
Contains
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Vitamin E
+291.9%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+90.8%
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Vitamin B12
+∞%
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Vitamin K
+116.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+106.7%
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Protein
+98.2%
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Fats
+11.3%
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Water
+40%
Equal in Carbs - 80.9
Protein:
4.39 g
Fats:
5.12 g
Carbs:
85.51 g
Water:
2.5 g
Other:
2.48 g
Protein:
8.7 g
Fats:
5.7 g
Carbs:
80.9 g
Water:
3.5 g
Other:
1.2 g
Contains
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Other
+106.7%
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Protein
+98.2%
Contains
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Fats
+11.3%
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Water
+40%
Equal in Carbs - 80.9
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-58.5%
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Monounsaturated Fat
+291.2%
Contains
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Polyunsaturated fat
+114.2%
Saturated Fat:
3.346 g
Monounsaturated Fat:
0.639 g
Polyunsaturated fat:
0.747 g
Saturated Fat:
1.39 g
Monounsaturated Fat:
2.5 g
Polyunsaturated fat:
1.6 g
Contains
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Saturated Fat
-58.5%
Contains
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Monounsaturated Fat
+291.2%
Contains
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Polyunsaturated fat
+114.2%
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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| 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 | 73.9g |
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| Protein | 4.39g | 8.7g |
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| Fats | 5.12g | 5.7g |
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| Carbs | 85.51g | 80.9g |
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| Calories | 398kcal | 389kcal |
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| Sugar | 44.32g | 28.3g |
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| Fiber | 2.5g | 7g |
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| Calcium | 11mg | 33mg |
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| Iron | 19.42mg | 3.7mg |
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| Magnesium | 55mg | 68mg |
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| Phosphorus | 167mg | 228mg |
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| Potassium | 186mg | 215mg |
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| Sodium | 754mg | 257mg |
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| Zinc | 16.16mg | 7.7mg |
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| Copper | 0.111mg | 0.6mg |
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| Manganese | 0.747mg |
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| Selenium | 6.5µg | 17.3µg |
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| Vitamin A | 148IU | 1531IU |
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| Vitamin A RAE | 7µg | 459µg |
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| Vitamin E | 0.62mg | 2.43mg |
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| Vitamin D | 0IU | 82IU |
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| Vitamin D | 0µg | 2.1µg |
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| Vitamin C | 0mg | 6mg |
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| Vitamin B1 | 1.614mg | 0.76mg |
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| Vitamin B2 | 1.822mg | 0.87mg |
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| Vitamin B3 | 21.465mg | 10.2mg |
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| Vitamin B5 | 0.145mg |
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| Vitamin B6 | 2.138mg | 4.08mg |
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| Folate | 1555µg | 816µg |
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| Vitamin B12 | 0µg | 12µg |
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| Vitamin K | 0.6µg | 1.3µg |
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| Trans Fat | 0.02g | 0g |
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| Saturated Fat | 3.346g | 1.39g |
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| Monounsaturated Fat | 0.639g | 2.5g |
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| Polyunsaturated fat | 0.747g | 1.6g |
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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%
322%
Minerals Daily Need Coverage Score
157%
85%
Comparison summary
Which food is lower in Sugar?
Granola is lower in Sugar (difference - 16.02g)
Which food contains less Sodium?
Granola contains less Sodium (difference - 497mg)
Which food is lower in Saturated Fat?
Granola is lower in Saturated Fat (difference - 1.956g)
Which food is lower in glycemic index?
Cap'n Crunch Cereal is lower in glycemic index (difference - 53)
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.