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Cap'n Crunch Cereal vs. Kellogg's Frosted Flakes Cereal — In-Depth Nutrition Comparison

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How are cap'n Crunch Cereal and kellogg's Frosted Flakes Cereal different?

  • Cap'n Crunch Cereal is higher in folate, zinc, and manganese; however, kellogg's Frosted Flakes Cereal is richer in vitamin B12, vitamin B6, iron, vitamin B3, vitamin D, vitamin A, and vitamin C.
  • Daily need coverage for vitamin B12 for kellogg's Frosted Flakes Cereal is 338% higher.
  • Cap'n Crunch Cereal contains 108 times more zinc than kellogg's Frosted Flakes Cereal. While cap'n Crunch Cereal contains 16.16mg of zinc, kellogg's Frosted Flakes Cereal contains only 0.15mg.

Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES are the varieties used in this article.

Infographic

Cap'n Crunch Cereal vs Kellogg's Frosted Flakes Cereal infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 3.3% 16% 728% 37% 441% 72% 98% 97% 35%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.9% 6.7% 1001% 13% 4.1% 20% 61% 7.2% 18%
Contains more MagnesiumMagnesium +587.5%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +144.7%
Contains more CopperCopper +184.6%
Contains more ZincZinc +10673.3%
Contains more PhosphorusPhosphorus +255.3%
Contains more ManganeseManganese +1258.2%
Contains more SeleniumSelenium +97%
Contains more IronIron +37.5%
Contains less SodiumSodium -37.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 12% 0% 404% 420% 402% 8.7% 493% 0% 1.5% 1166% 4.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 81% 150% 1.4% 71% 476% 399% 519% 13% 825% 1013% 0.5% 287% 1%
Contains more Vitamin EVitamin E +785.7%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +307.1%
Contains more CholineCholine +352.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6328.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin B3Vitamin B3 +28.9%
Contains more Vitamin B5Vitamin B5 +48.3%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~1.73mg

All nutrients comparison - raw data values

Nutrient Cap'n Crunch Cereal Kellogg's Frosted Flakes Cereal DV% diff.
Vitamin B12 0µg 8.1µg 338%
Folate 1555µg 382µg 293%
Zinc 16.16mg 0.15mg 146%
Vitamin B6 2.138mg 3.573mg 110%
Iron 19.42mg 26.7mg 91%
Vitamin A 7µg 450µg 49%
Vitamin B3 21.465mg 27.667mg 39%
Manganese 0.747mg 0.055mg 30%
Vitamin C 0mg 24.2mg 27%
Vitamin D 0µg 4.7µg 24%
Vitamin D 0IU 188IU 24%
Vitamin B1 1.614mg 1.903mg 24%
Starch 46.1g 19%
Phosphorus 167mg 47mg 17%
Saturated fat 3.346g 0.451g 13%
Sodium 754mg 468mg 12%
Magnesium 55mg 8mg 11%
Copper 0.111mg 0.039mg 8%
Vitamin B2 1.822mg 1.73mg 7%
Selenium 6.5µg 3.3µg 6%
Fats 5.12g 1.68g 5%
Vitamin E 0.62mg 0.07mg 4%
Potassium 186mg 76mg 3%
Fructose 1.67g 2%
Choline 8.6mg 1.9mg 1%
Monounsaturated fat 0.639g 0.265g 1%
Polyunsaturated fat 0.747g 0.669g 1%
Calories 398kcal 369kcal 1%
Vitamin B5 0.145mg 0.215mg 1%
Protein 4.39g 3.96g 1%
Fiber 2.5g 2.2g 1%
Calcium 11mg 3mg 1%
Carbs 85.51g 89.2g 1%
Net carbs 83.01g 87g N/A
Sugar 44.32g 35.43g N/A
Vitamin K 0.6µg 0.2µg 0%
Trans fat 0.02g 0g N/A
Tryptophan 0.028mg 0%
Threonine 0.13mg 0%
Isoleucine 0.149mg 0%
Leucine 0.633mg 0%
Lysine 0.028mg 0%
Methionine 0.065mg 0%
Phenylalanine 0.223mg 0%
Valine 0.195mg 0%
Histidine 0.112mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - ALA 0.032g N/A
Omega-6 - Linoleic acid 0.629g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 5% 86% 3% 2%
Protein: 4.39 g
Fats: 5.12 g
Carbs: 85.51 g
Water: 2.5 g
Other: 2.48 g
4% 2% 89% 4%
Protein: 3.96 g
Fats: 1.68 g
Carbs: 89.2 g
Water: 4.18 g
Other: 0.98 g
Contains more FatsFats +204.8%
Contains more OtherOther +153.1%
Contains more WaterWater +67.2%
~equal in Protein ~3.96g
~equal in Carbs ~89.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
71% 14% 16%
Saturated fat: Sat. Fat 3.346 g
Monounsaturated fat: Mono. Fat 0.639 g
Polyunsaturated fat: Poly. Fat 0.747 g
33% 19% 48%
Saturated fat: Sat. Fat 0.451 g
Monounsaturated fat: Mono. Fat 0.265 g
Polyunsaturated fat: Poly. Fat 0.669 g
Contains more Mono. FatMonounsaturated fat +141.1%
Contains more Poly. FatPolyunsaturated fat +11.7%
Contains less Sat. FatSaturated fat -86.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cap'n Crunch Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171642/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.