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  6. Cap'n Crunch Cereal vs. Kix Cereal

Cap'n Crunch Cereal vs. Kix Cereal — In-Depth Nutrition Comparison

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How are cap'n Crunch Cereal and kix Cereal different?

  • Cap'n Crunch Cereal is richer in folate, while kix Cereal is higher in vitamin B12, iron, vitamin A, calcium, vitamin B1, vitamin C, fiber, vitamin D, and vitamin B3.
  • Kix Cereal covers your daily need for vitamin B12, 238% more than cap'n Crunch Cereal.
  • Cap'n Crunch Cereal contains 2 times more folate than kix Cereal. Cap'n Crunch Cereal contains 1555µg of folate, while kix Cereal contains 787µg.

Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Cereals ready-to-eat, GENERAL MILLS, KIX types were used in this article.

Infographic

Cap'n Crunch Cereal vs Kix 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 36% 171% 20% 1200% 47% 475% 81% 78% 147% 46%
Contains more CalciumCalcium +5081.8%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +64.8%
Contains more CopperCopper +27.9%
Contains more PhosphorusPhosphorus +13.2%
Contains less SodiumSodium -21%
Contains more ManganeseManganese +51.3%
Contains more SeleniumSelenium +30.8%
~equal in Magnesium ~51mg
~equal in Zinc ~17.42mg

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 85% 293% 6% 50% 489% 462% 455% 31% 531% 713% 0.5% 590% 8.3%
Contains more Vitamin EVitamin E +106.7%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +97.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12457.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +21.1%
Contains more Vitamin B3Vitamin B3 +13%
Contains more Vitamin B5Vitamin B5 +260%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +77.9%
~equal in Vitamin B2 ~2mg
~equal in Vitamin B6 ~2.3mg

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
8% 3% 83% 3% 3%
Protein: 7.69 g
Fats: 3.46 g
Carbs: 82.82 g
Water: 2.79 g
Other: 3.24 g
Contains more FatsFats +48%
Contains more ProteinProtein +75.2%
Contains more WaterWater +11.6%
Contains more OtherOther +30.6%
~equal in Carbs ~82.82g

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
20% 35% 45%
Saturated fat: Sat. Fat 0.576 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 1.277 g
Contains less Sat. FatSaturated fat -82.8%
Contains more Mono. FatMonounsaturated fat +54.9%
Contains more Poly. FatPolyunsaturated fat +71%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cap'n Crunch Cereal Kix Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cap'n Crunch Cereal Kix Cereal DV% diff.
Vitamin B12 0µg 5.7µg 238%
Folate 1555µg 787µg 192%
Iron 19.42mg 32mg 157%
Vitamin A 7µg 879µg 97%
Calcium 11mg 570mg 56%
Vitamin B1 1.614mg 1.955mg 28%
Vitamin C 0mg 25.4mg 28%
Fiber 2.5g 8.8g 25%
Starch 58.47g 24%
Manganese 0.747mg 1.13mg 17%
Vitamin D 0µg 3.3µg 17%
Vitamin B3 21.465mg 24.25mg 17%
Vitamin D 0IU 133IU 17%
Vitamin B2 1.822mg 2mg 14%
Saturated fat 3.346g 0.576g 13%
Vitamin B6 2.138mg 2.3mg 12%
Zinc 16.16mg 17.42mg 11%
Vitamin B5 0.145mg 0.522mg 8%
Protein 4.39g 7.69g 7%
Sodium 754mg 596mg 7%
Polyunsaturated fat 0.747g 1.277g 4%
Selenium 6.5µg 8.5µg 4%
Copper 0.111mg 0.142mg 3%
Phosphorus 167mg 189mg 3%
Fats 5.12g 3.46g 3%
Calories 398kcal 357kcal 2%
Vitamin E 0.62mg 0.3mg 2%
Potassium 186mg 223mg 1%
Magnesium 55mg 51mg 1%
Choline 8.6mg 15.3mg 1%
Carbs 85.51g 82.82g 1%
Monounsaturated fat 0.639g 0.99g 1%
Net carbs 83.01g 74.02g N/A
Sugar 44.32g 9.76g N/A
Vitamin K 0.6µg 0.2µg 0%
Trans fat 0.02g 0.025g N/A
Tryptophan 0.062mg 0%
Threonine 0.279mg 0%
Isoleucine 0.258mg 0%
Leucine 0.971mg 0%
Lysine 0.176mg 0%
Methionine 0.134mg 0%
Phenylalanine 0.413mg 0%
Valine 0.331mg 0%
Histidine 0.186mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.016g N/A
Omega-3 - ALA 0.04g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Linoleic acid 1.21g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cap'n Crunch Cereal Kix Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
224%
Cap'n Crunch Cereal
286%
Kix Cereal
Minerals Daily Need Coverage Score
157%
Cap'n Crunch Cereal
230%
Kix Cereal

Comparison summary

Which food is lower in Sugar?
Kix Cereal
Kix Cereal is lower in Sugar (difference - 34.56g)
Which food contains less Sodium?
Kix Cereal
Kix Cereal contains less Sodium (difference - 158mg)
Which food is lower in Saturated fat?
Kix Cereal
Kix Cereal is lower in Saturated fat (difference - 2.77g)
Which food is richer in minerals?
Kix Cereal
Kix Cereal is relatively richer in minerals
Which food is richer in vitamins?
Kix Cereal
Kix Cereal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.