Cap'n Crunch Cereal vs. Pilaf — In-Depth Nutrition Comparison
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Important differences between Cap'n Crunch Cereal and Pilaf
- Cap'n Crunch Cereal has more Folate, Iron, Zinc, Vitamin B6, Vitamin B2, Vitamin B3, and Vitamin B1, however, Pilaf is richer in Selenium.
- Cap'n Crunch Cereal's daily need coverage for Folate is 336% more.
- Cap'n Crunch Cereal contains 21 times more Vitamin B2 than Pilaf. Cap'n Crunch Cereal contains 1.822mg of Vitamin B2, while Pilaf contains 0.087mg.
- Pilaf contains less Saturated Fat.
The food varieties used in the comparison are Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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.
Contains
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Iron
+695.9%
Contains
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Magnesium
+71.9%
Contains
less
Sodium
-42.1%
Contains
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Zinc
+1500%
Contains
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Calcium
+654.5%
Contains
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Copper
+49.5%
Contains
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Manganese
+18.1%
Contains
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Selenium
+398.5%
Equal in Phosphorus - 154
Equal in Potassium - 188
Contains
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Iron
+695.9%
Contains
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Magnesium
+71.9%
Contains
less
Sodium
-42.1%
Contains
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Zinc
+1500%
Contains
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Calcium
+654.5%
Contains
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Copper
+49.5%
Contains
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Manganese
+18.1%
Contains
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Selenium
+398.5%
Equal in Phosphorus - 154
Equal in Potassium - 188
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.
:
Contains
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Vitamin A
+957.1%
Contains
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Vitamin E
+1450%
Contains
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Vitamin B1
+167.7%
Contains
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Vitamin B2
+1994.3%
Contains
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Vitamin B3
+250.3%
Contains
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Vitamin B6
+434.5%
Contains
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Folate
+633.5%
Contains
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Vitamin K
+20%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+393.1%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+957.1%
Contains
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Vitamin E
+1450%
Contains
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Vitamin B1
+167.7%
Contains
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Vitamin B2
+1994.3%
Contains
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Vitamin B3
+250.3%
Contains
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Vitamin B6
+434.5%
Contains
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Folate
+633.5%
Contains
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Vitamin K
+20%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+393.1%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+273.7%
Contains
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Carbs
+12.1%
Contains
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Protein
+137.4%
Contains
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Water
+221.6%
Contains
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Other
+55.6%
Protein:
4.39 g
Fats:
5.12 g
Carbs:
85.51 g
Water:
2.5 g
Other:
2.48 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Contains
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Fats
+273.7%
Contains
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Carbs
+12.1%
Contains
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Protein
+137.4%
Contains
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Water
+221.6%
Contains
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Other
+55.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+71.3%
Contains
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Polyunsaturated fat
+98.1%
Contains
less
Saturated Fat
-90.8%
Saturated Fat:
3.346 g
Monounsaturated Fat:
0.639 g
Polyunsaturated fat:
0.747 g
Saturated Fat:
0.307 g
Monounsaturated Fat:
0.373 g
Polyunsaturated fat:
0.377 g
Contains
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Monounsaturated Fat
+71.3%
Contains
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Polyunsaturated fat
+98.1%
Contains
less
Saturated Fat
-90.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 83.01g | 75.11g |
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| Protein | 4.39g | 10.42g |
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| Fats | 5.12g | 1.37g |
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| Carbs | 85.51g | 76.31g |
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| Calories | 398kcal | 359kcal |
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| Starch | 71.23g |
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| Sugar | 44.32g | 1.53g |
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| Fiber | 2.5g | 1.2g |
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| Calcium | 11mg | 83mg |
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| Iron | 19.42mg | 2.44mg |
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| Magnesium | 55mg | 32mg |
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| Phosphorus | 167mg | 154mg |
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| Potassium | 186mg | 188mg |
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| Sodium | 754mg | 1303mg |
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| Zinc | 16.16mg | 1.01mg |
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| Copper | 0.111mg | 0.166mg |
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| Manganese | 0.747mg | 0.882mg |
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| Selenium | 6.5µg | 32.4µg |
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| Vitamin A | 148IU | 14IU |
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| Vitamin A RAE | 7µg | 4µg |
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| Vitamin E | 0.62mg | 0.04mg |
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| Vitamin C | 0mg | 4.1mg |
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| Vitamin B1 | 1.614mg | 0.603mg |
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| Vitamin B2 | 1.822mg | 0.087mg |
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| Vitamin B3 | 21.465mg | 6.127mg |
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| Vitamin B5 | 0.145mg | 0.715mg |
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| Vitamin B6 | 2.138mg | 0.4mg |
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| Folate | 1555µg | 212µg |
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| Vitamin B12 | 0µg | 0.02µg |
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| Vitamin K | 0.6µg | 0.5µg |
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| Tryptophan | 0.086mg |
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| Threonine | 0.221mg |
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| Isoleucine | 0.279mg |
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| Leucine | 0.523mg |
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| Lysine | 0.189mg |
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| Methionine | 0.145mg |
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| Phenylalanine | 0.32mg |
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| Valine | 0.374mg |
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| Histidine | 0.15mg |
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| Cholesterol | 0mg | 1mg |
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| Trans Fat | 0.02g | 0g |
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| Saturated Fat | 3.346g | 0.307g |
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| Monounsaturated Fat | 0.639g | 0.373g |
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| Polyunsaturated fat | 0.747g | 0.377g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
243%
50%
Minerals Daily Need Coverage Score
157%
77%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 42.79g)
Which food is lower in Saturated Fat?
Pilaf is lower in Saturated Fat (difference - 3.039g)
Which food contains less Sodium?
Cap'n Crunch Cereal contains less Sodium (difference - 549mg)
Which food is lower in Cholesterol?
Cap'n Crunch Cereal is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Cap'n Crunch Cereal is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Cap'n Crunch Cereal is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.