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  6. Cap'n Crunch Cereal vs. Onion rings

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

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What are the main differences between cap'n Crunch Cereal and onion rings?

  • Cap'n Crunch Cereal is richer in folate, iron, vitamin B6, zinc, vitamin B2, vitamin B3, vitamin B1, and manganese, yet onion rings is richer in vitamin K.
  • Cap'n Crunch Cereal's daily need coverage for folate is 381% higher.
  • Cap'n Crunch Cereal has 38 times more zinc than onion rings. Cap'n Crunch Cereal has 16.16mg of zinc, while onion rings has 0.42mg.
  • Onion rings contains less sodium.

We used Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Onion rings, breaded, par fried, frozen, prepared, heated in oven types in this comparison.

Infographic

Cap'n Crunch Cereal vs Onion rings infographic
Infographic link

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 12% 9.3% 11% 47% 24% 11% 30% 48% 45% 31%
Contains more MagnesiumMagnesium +223.5%
Contains more PotassiumPotassium +51.2%
Contains more IronIron +1453.6%
Contains more CopperCopper +52.1%
Contains more ZincZinc +3747.6%
Contains more PhosphorusPhosphorus +135.2%
Contains more ManganeseManganese +114.7%
Contains more SeleniumSelenium +16.1%
Contains more CalciumCalcium +181.8%
Contains less SodiumSodium -50.9%

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 5.3% 0% 9.2% 0% 46% 27% 25% 18% 27% 0% 85% 25% 5.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +34.8%
Contains more Vitamin B1Vitamin B1 +772.4%
Contains more Vitamin B2Vitamin B2 +1470.7%
Contains more Vitamin B3Vitamin B3 +1491.2%
Contains more Vitamin B6Vitamin B6 +1727.4%
Contains more FolateFolate +4612.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +102.8%
Contains more Vitamin KVitamin K +5583.3%
Contains more CholineCholine +24.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cap'n Crunch Cereal Onion rings DV% diff.
Folate 1555µg 33µg 381%
Iron 19.42mg 1.25mg 227%
Vitamin B6 2.138mg 0.117mg 155%
Zinc 16.16mg 0.42mg 143%
Vitamin B2 1.822mg 0.116mg 131%
Vitamin B3 21.465mg 1.349mg 126%
Vitamin B1 1.614mg 0.185mg 119%
Polyunsaturated fat 0.747g 7.633g 46%
Vitamin K 0.6µg 34.1µg 28%
Manganese 0.747mg 0.348mg 17%
Carbs 85.51g 33.79g 17%
Sodium 754mg 370mg 17%
Fats 5.12g 14.3g 14%
Phosphorus 167mg 71mg 14%
Starch 25.58g 11%
Magnesium 55mg 17mg 9%
Monounsaturated fat 0.639g 3g 6%
Calories 398kcal 276kcal 6%
Saturated fat 3.346g 2.137g 5%
Copper 0.111mg 0.073mg 4%
Vitamin B5 0.145mg 0.294mg 3%
Vitamin C 0mg 1.6mg 2%
Calcium 11mg 31mg 2%
Selenium 6.5µg 5.6µg 2%
Fructose 1.26g 2%
Potassium 186mg 123mg 2%
Vitamin A 7µg 0µg 1%
Vitamin E 0.62mg 0.46mg 1%
Fiber 2.5g 2.2g 1%
Protein 4.39g 4.14g 1%
Net carbs 83.01g 31.59g N/A
Sugar 44.32g 5.1g N/A
Trans fat 0.02g 0.053g N/A
Choline 8.6mg 10.7mg 0%
Tryptophan 0.07mg 0%
Threonine 0.15mg 0%
Isoleucine 0.214mg 0%
Leucine 0.35mg 0%
Lysine 0.151mg 0%
Methionine 0.081mg 0%
Phenylalanine 0.243mg 0%
Valine 0.216mg 0%
Histidine 0.109mg 0%
Omega-3 - ALA 0.789g N/A
Omega-6 - Gamma-linoleic acid 0.047g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 6.346g 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% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more CarbsCarbs +153.1%
Contains more OtherOther +77.1%
Contains more FatsFats +179.3%
Contains more WaterWater +1754.8%
~equal in Protein ~4.14g

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
17% 23% 60%
Saturated fat: Sat. Fat 2.137 g
Monounsaturated fat: Mono. Fat 3 g
Polyunsaturated fat: Poly. Fat 7.633 g
Contains less Sat. FatSaturated fat -36.1%
Contains more Mono. FatMonounsaturated fat +369.5%
Contains more Poly. FatPolyunsaturated fat +921.8%

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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
  2. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.