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

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Significant differences between Cap'n Crunch Cereal and Lucky Charms Cereal

  • Cap'n Crunch Cereal is richer in Folate, while Lucky Charms Cereal is higher in Vitamin B12, Vitamin A RAE, Vitamin B6, Manganese, Calcium, Iron, Vitamin C, Vitamin D, and Vitamin B3.
  • Lucky Charms Cereal covers your daily Vitamin B12 needs 283% more than Cap'n Crunch Cereal.
  • Cap'n Crunch Cereal has 2 times more Folate than Lucky Charms Cereal. Cap'n Crunch Cereal has 1555µg of Folate, while Lucky Charms Cereal has 741µg.

Specific food types used in this comparison are Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS.

Infographic

Cap'n Crunch Cereal vs Lucky Charms 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 53% 130% 20% 835% 71% 508% 124% 85% 283% 80%
Contains more MagnesiumMagnesium +34.5%
Contains more CalciumCalcium +3845.5%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +14.7%
Contains more CopperCopper +91.9%
Contains more ZincZinc +15.2%
Contains more PhosphorusPhosphorus +73.1%
Contains less SodiumSodium -14.1%
Contains more ManganeseManganese +190.9%
Contains more SeleniumSelenium +124.6%

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% 8.9% 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 89% 169% 9% 117% 434% 398% 474% 26% 695% 850% 3.5% 556% 8.8%
Contains more Vitamin E Vitamin E +37.8%
Contains more FolateFolate +109.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1807.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +17.9%
Contains more Vitamin B5Vitamin B5 +202.8%
Contains more Vitamin B6Vitamin B6 +40.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +133.3%
Contains more CholineCholine +87.2%
~equal in Vitamin B1 ~1.737mg
~equal in Vitamin B2 ~1.723mg

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% 5% 81% 4% 2%
Protein: 7.67 g
Fats: 5.02 g
Carbs: 80.89 g
Water: 4.15 g
Other: 2.27 g
Contains more ProteinProtein +74.7%
Contains more WaterWater +66%
~equal in Fats ~5.02g
~equal in Carbs ~80.89g
~equal in Other ~2.27g

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
22% 40% 38%
Saturated Fat: Sat. Fat 0.885 g
Monounsaturated Fat: Mono. Fat 1.586 g
Polyunsaturated fat: Poly. Fat 1.542 g
Contains less Sat. FatSaturated Fat -73.6%
Contains more Mono. FatMonounsaturated Fat +148.2%
Contains more Poly. FatPolyunsaturated fat +106.4%

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 Lucky Charms Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cap'n Crunch Cereal Lucky Charms Cereal Opinion
Calories 398kcal 380kcal Cap'n Crunch Cereal
Protein 4.39g 7.67g Lucky Charms Cereal
Fats 5.12g 5.02g Cap'n Crunch Cereal
Vitamin C 0mg 26.6mg Lucky Charms Cereal
Net carbs 83.01g 75.89g Cap'n Crunch Cereal
Carbs 85.51g 80.89g Cap'n Crunch Cereal
Vitamin D 0IU 156IU Lucky Charms Cereal
Magnesium 55mg 74mg Lucky Charms Cereal
Calcium 11mg 434mg Lucky Charms Cereal
Potassium 186mg 222mg Lucky Charms Cereal
Iron 19.42mg 22.27mg Lucky Charms Cereal
Sugar 44.32g 36.13g Lucky Charms Cereal
Fiber 2.5g 5g Lucky Charms Cereal
Copper 0.111mg 0.213mg Lucky Charms Cereal
Zinc 16.16mg 18.62mg Lucky Charms Cereal
Starch 37.17g Lucky Charms Cereal
Phosphorus 167mg 289mg Lucky Charms Cereal
Sodium 754mg 648mg Lucky Charms Cereal
Vitamin A 148IU 2823IU Lucky Charms Cereal
Vitamin A RAE 7µg 847µg Lucky Charms Cereal
Vitamin E 0.62mg 0.45mg Cap'n Crunch Cereal
Vitamin D 0µg 3.9µg Lucky Charms Cereal
Manganese 0.747mg 2.173mg Lucky Charms Cereal
Selenium 6.5µg 14.6µg Lucky Charms Cereal
Vitamin B1 1.614mg 1.737mg Lucky Charms Cereal
Vitamin B2 1.822mg 1.723mg Cap'n Crunch Cereal
Vitamin B3 21.465mg 25.3mg Lucky Charms Cereal
Vitamin B5 0.145mg 0.439mg Lucky Charms Cereal
Vitamin B6 2.138mg 3.01mg Lucky Charms Cereal
Vitamin B12 0µg 6.8µg Lucky Charms Cereal
Vitamin K 0.6µg 1.4µg Lucky Charms Cereal
Folate 1555µg 741µg Cap'n Crunch Cereal
Trans Fat 0.02g 0.013g Lucky Charms Cereal
Choline 8.6mg 16.1mg Lucky Charms Cereal
Saturated Fat 3.346g 0.885g Lucky Charms Cereal
Monounsaturated Fat 0.639g 1.586g Lucky Charms Cereal
Polyunsaturated fat 0.747g 1.542g Lucky Charms Cereal
Fructose 0.8g Lucky Charms Cereal
Omega-3 - ALA 0.044g Lucky Charms Cereal
Omega-6 - Linoleic acid 1.486g Lucky Charms Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cap'n Crunch Cereal Lucky Charms Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Cap'n Crunch Cereal
295%
Lucky Charms Cereal
Minerals Daily Need Coverage Score
157%
Cap'n Crunch Cereal
219%
Lucky Charms Cereal

Comparison summary

Which food is lower in Sugar?
Lucky Charms Cereal
Lucky Charms Cereal is lower in Sugar (difference - 8.19g)
Which food contains less Sodium?
Lucky Charms Cereal
Lucky Charms Cereal contains less Sodium (difference - 106mg)
Which food is lower in Saturated Fat?
Lucky Charms Cereal
Lucky Charms Cereal is lower in Saturated Fat (difference - 2.461g)
Which food is richer in minerals?
Lucky Charms Cereal
Lucky Charms Cereal is relatively richer in minerals
Which food is richer in vitamins?
Lucky Charms Cereal
Lucky Charms Cereal is relatively richer in vitamins
Which food is lower in glycemic index?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is lower in glycemic index (difference - 69)
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 ($)

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.