Cap'n Crunch Cereal vs. Plantain chips — In-Depth Nutrition Comparison
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What are the differences between cap'n Crunch Cereal and plantain chips?
- Cap'n Crunch Cereal is higher in folate, iron, zinc, vitamin B2, vitamin B3, vitamin B1, and vitamin B6, yet plantain chips are higher in fats, vitamin C, and vitamin E.
- Cap'n Crunch Cereal's daily need coverage for folate is 380% more.
- Cap'n Crunch Cereal has 46 times more vitamin B2 than plantain chips. While cap'n Crunch Cereal has 1.822mg of vitamin B2, plantain chips have only 0.04mg.
We used Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Snacks, plantain chips, salted types in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +22.2% |
| Contains more IronIron | +1902.1% |
| Contains more ZincZinc | +4267.6% |
| Contains more PhosphorusPhosphorus | +114.1% |
| Contains more ManganeseManganese | +170.7% |
| Contains more SeleniumSelenium | +1525% |
| Contains more MagnesiumMagnesium | +29.1% |
| Contains more PotassiumPotassium | +322.6% |
| Contains more CopperCopper | +78.4% |
| Contains less SodiumSodium | -73.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +2383.1% |
| Contains more Vitamin B2Vitamin B2 | +4455% |
| Contains more Vitamin B3Vitamin B3 | +2576.4% |
| Contains more Vitamin B6Vitamin B6 | +364.8% |
| Contains more FolateFolate | +4342.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +885.7% |
| Contains more Vitamin EVitamin E | +712.9% |
| Contains more Vitamin B5Vitamin B5 | +658.6% |
| Contains more Vitamin KVitamin K | +4666.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 1555µg | 35µg | 380% |
| Iron | 19.42mg | 0.97mg | 231% |
| Zinc | 16.16mg | 0.37mg | 144% |
| Vitamin B2 | 1.822mg | 0.04mg | 137% |
| Vitamin B1 | 1.614mg | 0.065mg | 129% |
| Vitamin B3 | 21.465mg | 0.802mg | 129% |
| Vitamin B6 | 2.138mg | 0.46mg | 129% |
| Polyunsaturated fat | 0.747g | 11.739g | 73% |
| Omega-6 (Linoleic acid) | 11.48g | 68% | |
| Fats | 5.12g | 29.59g | 38% |
| Vitamin C | 0mg | 32.1mg | 36% |
| Vitamin E | 0.62mg | 5.04mg | 29% |
| Sodium | 754mg | 202mg | 24% |
| Vitamin K | 0.6µg | 28.6µg | 23% |
| Saturated fat | 3.346g | 8.337g | 23% |
| Starch | 50.8g | 21% | |
| Manganese | 0.747mg | 0.276mg | 20% |
| Vitamin B5 | 0.145mg | 1.1mg | 19% |
| Potassium | 186mg | 786mg | 18% |
| Phosphorus | 167mg | 78mg | 13% |
| Monounsaturated fat | 0.639g | 5.632g | 12% |
| Selenium | 6.5µg | 0.4µg | 11% |
| Copper | 0.111mg | 0.198mg | 10% |
| Calories | 398kcal | 531kcal | 7% |
| Carbs | 85.51g | 63.84g | 7% |
| Vitamin A | 7µg | 69µg | 7% |
| Omega-3 (ALA) | 0.078g | 5% | |
| Protein | 4.39g | 2.28g | 4% |
| Magnesium | 55mg | 71mg | 4% |
| Fiber | 2.5g | 3.5g | 4% |
| Choline | 8.6mg | 0mg | 2% |
| Protein per 100 calories | 1.1g | 0.43g | N/A |
| Calories per 10 g protein | 907kcal | 2329kcal | N/A |
| Weight per 100 calories | 25g | 19g | N/A |
| Unsaturated / Saturated Fat ratio | 0.41 | 2.1 | N/A |
| Net carbs | 83.01g | 60.34g | N/A |
| Calcium | 11mg | 9mg | 0% |
| Sugar | 44.32g | 0.92g | N/A |
| Trans fat | 0.02g | 0.185g | N/A |
| Omega-3 (EPA) | 0g | 0.028g | N/A |
| Omega-6 (Eicosadienoic acid) | 0g | 0.007g | N/A |
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:
2.28 g
Fats:
29.59 g
Carbs:
63.84 g
Water:
2.09 g
Other:
2.2 g
| Contains more ProteinProtein | +92.5% |
| Contains more CarbsCarbs | +33.9% |
| Contains more WaterWater | +19.6% |
| Contains more FatsFats | +477.9% |
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
8.337 g
Monounsaturated fat:
Mono. Fat
5.632 g
Polyunsaturated fat:
Poly. Fat
11.739 g
| Contains less Sat. FatSaturated fat | -59.9% |
| Contains more Mono. FatMonounsaturated fat | +781.4% |
| Contains more Poly. FatPolyunsaturated fat | +1471.5% |
