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Cap'n Crunch Cereal vs. Kellogg's Special K — In-Depth Nutrition Comparison

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What are the differences between cap'n Crunch Cereal and kellogg's Special K?

  • Cap'n Crunch Cereal is higher in zinc and folate, yet kellogg's Special K is higher in vitamin B12, vitamin B6, iron, vitamin E, selenium, vitamin C, vitamin A, and vitamin D.
  • Kellogg's Special K's daily need coverage for vitamin B12 is 808% more.
  • Cap'n Crunch Cereal has 23 times more zinc than kellogg's Special K. While cap'n Crunch Cereal has 16.16mg of zinc, kellogg's Special K has only 0.69mg.

We used Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K types in this article.

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Cap'n Crunch Cereal vs Kellogg's Special K 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 8.6% 6.9% 4.7% 1050% 60% 19% 21% 87% 0% 299%
Contains more MagnesiumMagnesium +358.3%
Contains more PotassiumPotassium +250.9%
Contains more ZincZinc +2242%
Contains more PhosphorusPhosphorus +247.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +109.1%
Contains more IronIron +44.2%
Contains more CopperCopper +61.3%
Contains less SodiumSodium -11.5%
Contains more SeleniumSelenium +744.6%

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.
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 227% 167% 306% 50% 423% 441% 424% 0% 1486% 2425% 0.25% 968% 6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +20.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7042.9%
Contains more Vitamin EVitamin E +2367.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +201.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +27.9%
~equal in Vitamin B1 ~1.69mg
~equal in Vitamin B2 ~1.91mg
~equal in Vitamin B3 ~22.6mg

All nutrients comparison - raw data values

Nutrient Cap'n Crunch Cereal Kellogg's Special K DV% diff.
Vitamin B12 0µg 19.4µg 808%
Vitamin B6 2.138mg 6.44mg 331%
Zinc 16.16mg 0.69mg 141%
Iron 19.42mg 28mg 107%
Vitamin E 0.62mg 15.3mg 98%
Selenium 6.5µg 54.9µg 88%
Vitamin C 0mg 68mg 76%
Folate 1555µg 1290µg 66%
Vitamin A 7µg 500µg 55%
Manganese 0.747mg 32%
Protein 4.39g 17.79g 27%
Vitamin D 0IU 134IU 17%
Vitamin D 0µg 3.3µg 17%
Phosphorus 167mg 48mg 17%
Saturated fat 3.346g 0.4g 13%
Magnesium 55mg 12mg 10%
Copper 0.111mg 0.179mg 8%
Vitamin B2 1.822mg 1.91mg 7%
Vitamin B3 21.465mg 22.6mg 7%
Vitamin B1 1.614mg 1.69mg 6%
Fats 5.12g 1.79g 5%
Sodium 754mg 667mg 4%
Fiber 2.5g 1.4g 4%
Potassium 186mg 53mg 4%
Carbs 85.51g 73.4g 4%
Vitamin B5 0.145mg 3%
Polyunsaturated fat 0.747g 0.4g 2%
Monounsaturated fat 0.639g 0.3g 1%
Calcium 11mg 23mg 1%
Calories 398kcal 377kcal 1%
Net carbs 83.01g 72g N/A
Sugar 44.32g 12.69g N/A
Vitamin K 0.6µg 0.1µg 0%
Trans fat 0.02g 0g N/A
Choline 8.6mg 11mg 0%

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
18% 2% 73% 3% 4%
Protein: 17.79 g
Fats: 1.79 g
Carbs: 73.4 g
Water: 3 g
Other: 4.02 g
Contains more FatsFats +186%
Contains more CarbsCarbs +16.5%
Contains more ProteinProtein +305.2%
Contains more WaterWater +20%
Contains more OtherOther +62.1%

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
36% 27% 36%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.3 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains more Mono. FatMonounsaturated fat +113%
Contains more Poly. FatPolyunsaturated fat +86.8%
Contains less Sat. FatSaturated fat -88%

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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.