Cap'n Crunch Cereal vs. Granola — In-Depth Nutrition Comparison
Compare
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.
- 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.
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 IronIron | +424.9% |
| Contains more ZincZinc | +109.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +23.6% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +15.6% |
| Contains more CopperCopper | +440.5% |
| Contains more PhosphorusPhosphorus | +36.5% |
| Contains less SodiumSodium | -65.9% |
| Contains more SeleniumSelenium | +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 more Vitamin B1Vitamin B1 | +112.4% |
| Contains more Vitamin B2Vitamin B2 | +109.4% |
| Contains more Vitamin B3Vitamin B3 | +110.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +90.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +934.5% |
| Contains more Vitamin EVitamin E | +291.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +90.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +116.7% |
| Contains more CholineCholine | +162.8% |
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:
8.7 g
Fats:
5.7 g
Carbs:
80.9 g
Water:
3.5 g
Other:
1.2 g
| Contains more OtherOther | +106.7% |
| Contains more ProteinProtein | +98.2% |
| Contains more FatsFats | +11.3% |
| Contains more WaterWater | +40% |
~equal in
Carbs
~80.9g
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
1.39 g
Monounsaturated Fat:
Mono. Fat
2.5 g
Polyunsaturated fat:
Poly. Fat
1.6 g
| Contains less Sat. FatSaturated Fat | -58.5% |
| Contains more Mono. FatMonounsaturated Fat | +291.2% |
| Contains more Poly. FatPolyunsaturated 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| 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 | 389kcal |
|
| Protein | 4.39g | 8.7g |
|
| Fats | 5.12g | 5.7g |
|
| Vitamin C | 0mg | 6mg |
|
| Net carbs | 83.01g | 73.9g |
|
| Carbs | 85.51g | 80.9g |
|
| Vitamin D | 0IU | 82IU |
|
| Magnesium | 55mg | 68mg |
|
| Calcium | 11mg | 33mg |
|
| Potassium | 186mg | 215mg |
|
| Iron | 19.42mg | 3.7mg |
|
| Sugar | 44.32g | 28.3g |
|
| Fiber | 2.5g | 7g |
|
| Copper | 0.111mg | 0.6mg |
|
| Zinc | 16.16mg | 7.7mg |
|
| Phosphorus | 167mg | 228mg |
|
| Sodium | 754mg | 257mg |
|
| Vitamin A | 148IU | 1531IU |
|
| Vitamin A | 7µg | 459µg |
|
| Vitamin E | 0.62mg | 2.43mg |
|
| Vitamin D | 0µg | 2.1µg |
|
| Manganese | 0.747mg |
|
|
| Selenium | 6.5µg | 17.3µg |
|
| Vitamin B1 | 1.614mg | 0.76mg |
|
| Vitamin B2 | 1.822mg | 0.87mg |
|
| Vitamin B3 | 21.465mg | 10.2mg |
|
| Vitamin B5 | 0.145mg |
|
|
| Vitamin B6 | 2.138mg | 4.08mg |
|
| Vitamin B12 | 0µg | 12µg |
|
| Vitamin K | 0.6µg | 1.3µg |
|
| Folate | 1555µg | 816µg |
|
| Trans Fat | 0.02g | 0g |
|
| Choline | 8.6mg | 22.6mg |
|
| Saturated Fat | 3.346g | 1.39g |
|
| Monounsaturated Fat | 0.639g | 2.5g |
|
| Polyunsaturated fat | 0.747g | 1.6g |
|
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%
298%
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.