Cap'n Crunch Cereal vs. Gratin — In-Depth Nutrition Comparison
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Summary of differences between Cap'n Crunch Cereal and Gratin
- Cap'n Crunch Cereal has more Folate, Iron, Vitamin B6, Zinc, Vitamin B2, Vitamin B1, Vitamin B3, and Manganese, while Gratin has more Vitamin C.
- Cap'n Crunch Cereal covers your daily need of Folate 386% more than Gratin.
- Cap'n Crunch Cereal contains 30 times more Iron than Gratin. While Cap'n Crunch Cereal contains 19.42mg of Iron, Gratin contains only 0.64mg.
- The amount of Sodium in Gratin is lower.
These are the specific foods used in this comparison Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Potatoes, au gratin, home-prepared from recipe using butter.
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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 MagnesiumMagnesium | +175% |
| Contains more IronIron | +2934.4% |
| Contains more ZincZinc | +2242% |
| Contains more PhosphorusPhosphorus | +47.8% |
| Contains more ManganeseManganese | +364% |
| Contains more SeleniumSelenium | +140.7% |
| Contains more CalciumCalcium | +981.8% |
| Contains more PotassiumPotassium | +112.9% |
| Contains more CopperCopper | +44.1% |
| Contains less SodiumSodium | -42.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2421.9% |
| Contains more Vitamin B2Vitamin B2 | +1470.7% |
| Contains more Vitamin B3Vitamin B3 | +2061.6% |
| Contains more Vitamin B6Vitamin B6 | +1128.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +14036.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +78.4% |
| Contains more Vitamin B5Vitamin B5 | +166.9% |
~equal in
Vitamin D
~0µg
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:
5.06 g
Fats:
7.59 g
Carbs:
11.27 g
Water:
74 g
Other:
2.08 g
| Contains more CarbsCarbs | +658.7% |
| Contains more OtherOther | +19.2% |
| Contains more ProteinProtein | +15.3% |
| Contains more FatsFats | +48.2% |
| Contains more WaterWater | +2860% |
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
4.733 g
Monounsaturated Fat:
Mono. Fat
2.149 g
Polyunsaturated fat:
Poly. Fat
0.276 g
| Contains less Sat. FatSaturated Fat | -29.3% |
| Contains more Poly. FatPolyunsaturated fat | +170.7% |
| Contains more Mono. FatMonounsaturated Fat | +236.3% |
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 Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 398kcal | 132kcal |
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| Protein | 4.39g | 5.06g |
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| Fats | 5.12g | 7.59g |
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| Vitamin C | 0mg | 9.9mg |
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| Net carbs | 83.01g | 9.47g |
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| Carbs | 85.51g | 11.27g |
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| Cholesterol | 0mg | 23mg |
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| Magnesium | 55mg | 20mg |
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| Calcium | 11mg | 119mg |
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| Potassium | 186mg | 396mg |
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| Iron | 19.42mg | 0.64mg |
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| Sugar | 44.32g |
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| Fiber | 2.5g | 1.8g |
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| Copper | 0.111mg | 0.16mg |
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| Zinc | 16.16mg | 0.69mg |
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| Phosphorus | 167mg | 113mg |
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| Sodium | 754mg | 433mg |
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| Vitamin A | 148IU | 264IU |
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| Vitamin A | 7µg | 64µg |
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| Vitamin E | 0.62mg |
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| Manganese | 0.747mg | 0.161mg |
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| Selenium | 6.5µg | 2.7µg |
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| Vitamin B1 | 1.614mg | 0.064mg |
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| Vitamin B2 | 1.822mg | 0.116mg |
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| Vitamin B3 | 21.465mg | 0.993mg |
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| Vitamin B5 | 0.145mg | 0.387mg |
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| Vitamin B6 | 2.138mg | 0.174mg |
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| Vitamin K | 0.6µg |
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| Folate | 1555µg | 11µg |
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| Trans Fat | 0.02g |
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| Choline | 8.6mg |
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| Saturated Fat | 3.346g | 4.733g |
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| Monounsaturated Fat | 0.639g | 2.149g |
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| Polyunsaturated fat | 0.747g | 0.276g |
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| Tryptophan | 0.07mg |
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| Threonine | 0.192mg |
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| Isoleucine | 0.284mg |
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| Leucine | 0.443mg |
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| Lysine | 0.381mg |
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| Methionine | 0.117mg |
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| Phenylalanine | 0.254mg |
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| Valine | 0.325mg |
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| Histidine | 0.151mg |
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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 | Equal | |
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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
225%
14%
Minerals Daily Need Coverage Score
157%
32%
Comparison summary
Which food is lower in Sugar?
Gratin is lower in Sugar (difference - 44.32g)
Which food contains less Sodium?
Gratin contains less Sodium (difference - 321mg)
Which food is lower in Cholesterol?
Cap'n Crunch Cereal is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Cap'n Crunch Cereal is lower in Saturated Fat (difference - 1.387g)
Which food is richer in minerals?
Cap'n Crunch Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cap'n Crunch Cereal is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)