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 more MagnesiumMagnesium | +71.9% |
| Contains more IronIron | +695.9% |
| Contains more ZincZinc | +1500% |
| Contains less SodiumSodium | -42.1% |
| Contains more CalciumCalcium | +654.5% |
| Contains more CopperCopper | +49.5% |
| Contains more ManganeseManganese | +18.1% |
| Contains more SeleniumSelenium | +398.5% |
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 more Vitamin AVitamin A | +75% |
| Contains more Vitamin EVitamin E | +1450% |
| Contains more Vitamin B1Vitamin B1 | +167.7% |
| Contains more Vitamin B2Vitamin B2 | +1994.3% |
| Contains more Vitamin B3Vitamin B3 | +250.3% |
| Contains more Vitamin B6Vitamin B6 | +434.5% |
| Contains more Vitamin KVitamin K | +20% |
| Contains more FolateFolate | +633.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +393.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +103.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more FatsFats | +273.7% |
| Contains more CarbsCarbs | +12.1% |
| Contains more ProteinProtein | +137.4% |
| Contains more WaterWater | +221.6% |
| Contains more OtherOther | +55.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.346 g
Monounsaturated fat:
Mono. Fat
0.639 g
Polyunsaturated fat:
Poly. Fat
0.747 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +71.3% |
| Contains more Poly. FatPolyunsaturated fat | +98.1% |
| Contains less Sat. FatSaturated 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 Cholesterol |
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| Lower in Sodium |
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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 | |
|
DV% diff. |
| Folate | 1555µg | 212µg | 336% |
| Iron | 19.42mg | 2.44mg | 212% |
| Zinc | 16.16mg | 1.01mg | 138% |
| Vitamin B6 | 2.138mg | 0.4mg | 134% |
| Vitamin B2 | 1.822mg | 0.087mg | 133% |
| Vitamin B3 | 21.465mg | 6.127mg | 96% |
| Vitamin B1 | 1.614mg | 0.603mg | 84% |
| Selenium | 6.5µg | 32.4µg | 47% |
| Starch | 71.23g | 29% | |
| Sodium | 754mg | 1303mg | 24% |
| Saturated fat | 3.346g | 0.307g | 14% |
| Protein | 4.39g | 10.42g | 12% |
| Vitamin B5 | 0.145mg | 0.715mg | 11% |
| Calcium | 11mg | 83mg | 7% |
| Manganese | 0.747mg | 0.882mg | 6% |
| Copper | 0.111mg | 0.166mg | 6% |
| Fats | 5.12g | 1.37g | 6% |
| Magnesium | 55mg | 32mg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Fiber | 2.5g | 1.2g | 5% |
| Vitamin E | 0.62mg | 0.04mg | 4% |
| Carbs | 85.51g | 76.31g | 3% |
| Polyunsaturated fat | 0.747g | 0.377g | 2% |
| Choline | 8.6mg | 17.5mg | 2% |
| Calories | 398kcal | 359kcal | 2% |
| Phosphorus | 167mg | 154mg | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Monounsaturated fat | 0.639g | 0.373g | 1% |
| Net carbs | 83.01g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Potassium | 186mg | 188mg | 0% |
| Sugar | 44.32g | 1.53g | N/A |
| Vitamin A | 7µg | 4µg | 0% |
| Vitamin K | 0.6µg | 0.5µg | 0% |
| Trans fat | 0.02g | 0g | N/A |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
224%
47%
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 is lower in Cholesterol?
Cap'n Crunch Cereal is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Cap'n Crunch Cereal contains less Sodium (difference - 549mg)
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.