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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, 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% 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 89% 282% 9% 59% 434% 398% 474% 26% 695% 850% 3.5% 556% 8.8%
Contains more Vitamin EVitamin E +37.8%
Contains more FolateFolate +109.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12000%
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 DV% diff.
Vitamin B12 0µg 6.8µg 283%
Folate 1555µg 741µg 204%
Vitamin A 7µg 847µg 93%
Vitamin B6 2.138mg 3.01mg 67%
Manganese 0.747mg 2.173mg 62%
Calcium 11mg 434mg 42%
Iron 19.42mg 22.27mg 36%
Vitamin C 0mg 26.6mg 30%
Vitamin B3 21.465mg 25.3mg 24%
Zinc 16.16mg 18.62mg 22%
Vitamin D 0IU 156IU 20%
Vitamin D 0µg 3.9µg 20%
Phosphorus 167mg 289mg 17%
Starch 37.17g 15%
Selenium 6.5µg 14.6µg 15%
Copper 0.111mg 0.213mg 11%
Saturated fat 3.346g 0.885g 11%
Fiber 2.5g 5g 10%
Vitamin B1 1.614mg 1.737mg 10%
Vitamin B2 1.822mg 1.723mg 8%
Protein 4.39g 7.67g 7%
Vitamin B5 0.145mg 0.439mg 6%
Sodium 754mg 648mg 5%
Magnesium 55mg 74mg 5%
Polyunsaturated fat 0.747g 1.542g 5%
Monounsaturated fat 0.639g 1.586g 2%
Carbs 85.51g 80.89g 2%
Calories 398kcal 380kcal 1%
Fructose 0.8g 1%
Choline 8.6mg 16.1mg 1%
Vitamin E 0.62mg 0.45mg 1%
Vitamin K 0.6µg 1.4µg 1%
Potassium 186mg 222mg 1%
Fats 5.12g 5.02g 0%
Net carbs 83.01g 75.89g N/A
Sugar 44.32g 36.13g N/A
Trans fat 0.02g 0.013g N/A
Omega-3 - ALA 0.044g N/A
Omega-6 - Linoleic acid 1.486g N/A

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
224%
Cap'n Crunch Cereal
299%
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.