Cap'n Crunch Cereal vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison
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How are cap'n Crunch Cereal and grape-Nuts Cereal different?
- Cap'n Crunch Cereal is richer in folate, vitamin B2, zinc, vitamin B6, vitamin B1, and vitamin B3, while grape-Nuts Cereal is higher in manganese, iron, phosphorus, and fiber.
- Cap'n Crunch Cereal covers your daily need for folate, 303% more than grape-Nuts Cereal.
- Cap'n Crunch Cereal contains 15 times more vitamin B2 than grape-Nuts Cereal. Cap'n Crunch Cereal contains 1.822mg of vitamin B2, while grape-Nuts Cereal contains 0.12mg.
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal types were 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 more ZincZinc | +680.7% |
| Contains more MagnesiumMagnesium | +125.5% |
| Contains more CalciumCalcium | +190.9% |
| Contains more PotassiumPotassium | +115.1% |
| Contains more IronIron | +44.2% |
| Contains more CopperCopper | +206.3% |
| Contains more PhosphorusPhosphorus | +179.6% |
| Contains less SodiumSodium | -38.3% |
| Contains more ManganeseManganese | +333.2% |
| Contains more SeleniumSelenium | +40% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +148.3% |
| Contains more Vitamin B2Vitamin B2 | +1418.3% |
| Contains more Vitamin B3Vitamin B3 | +149% |
| Contains more Vitamin B6Vitamin B6 | +148.6% |
| Contains more FolateFolate | +350.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +501.4% |
| Contains more Vitamin KVitamin K | +233.3% |
| Contains more CholineCholine | +270.9% |
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:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
| Contains more FatsFats | +182.9% |
| Contains more ProteinProtein | +155.6% |
| Contains more WaterWater | +40% |
| Contains more OtherOther | +20.2% |
~equal in
Carbs
~80.49g
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
0.34 g
Monounsaturated fat:
Mono. Fat
0.21 g
Polyunsaturated fat:
Poly. Fat
0.78 g
| Contains more Mono. FatMonounsaturated fat | +204.3% |
| Contains less Sat. FatSaturated fat | -89.8% |
~equal in
Polyunsaturated fat
~0.78g
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 1555µg | 345µg | 303% |
| Vitamin B2 | 1.822mg | 0.12mg | 131% |
| Zinc | 16.16mg | 2.07mg | 128% |
| Manganese | 0.747mg | 3.236mg | 108% |
| Iron | 19.42mg | 28mg | 107% |
| Vitamin B6 | 2.138mg | 0.86mg | 98% |
| Vitamin B3 | 21.465mg | 8.62mg | 80% |
| Vitamin B1 | 1.614mg | 0.65mg | 80% |
| Phosphorus | 167mg | 467mg | 43% |
| Fiber | 2.5g | 13g | 42% |
| Copper | 0.111mg | 0.34mg | 25% |
| Magnesium | 55mg | 124mg | 16% |
| Vitamin B5 | 0.145mg | 0.872mg | 15% |
| Protein | 4.39g | 11.22g | 14% |
| Saturated fat | 3.346g | 0.34g | 14% |
| Sodium | 754mg | 465mg | 13% |
| Potassium | 186mg | 400mg | 6% |
| Selenium | 6.5µg | 9.1µg | 5% |
| Fats | 5.12g | 1.81g | 5% |
| Choline | 8.6mg | 31.9mg | 4% |
| Calcium | 11mg | 32mg | 2% |
| Carbs | 85.51g | 80.49g | 2% |
| Calories | 398kcal | 361kcal | 2% |
| Monounsaturated fat | 0.639g | 0.21g | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin K | 0.6µg | 2µg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 83.01g | 67.49g | N/A |
| Sugar | 44.32g | 8.86g | N/A |
| Vitamin E | 0.62mg | 0.62mg | 0% |
| Trans fat | 0.02g | 0g | N/A |
| Polyunsaturated fat | 0.747g | 0.78g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
224%
69%
Minerals Daily Need Coverage Score
157%
209%
Comparison summary
Which food is lower in Sugar?
Grape-Nuts Cereal is lower in Sugar (difference - 35.46g)
Which food contains less Sodium?
Grape-Nuts Cereal contains less Sodium (difference - 289mg)
Which food is lower in Saturated fat?
Grape-Nuts Cereal is lower in Saturated fat (difference - 3.006g)
Which food is richer in minerals?
Grape-Nuts Cereal is relatively richer in minerals
Which food is lower in glycemic index?
Cap'n Crunch Cereal is lower in glycemic index (difference - 75)
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 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.