Cap'n Crunch Cereal vs. Popcorn — In-Depth Nutrition Comparison
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The main differences between cap'n Crunch Cereal and popcorn
- Cap'n Crunch Cereal has more folate, iron, vitamin B6, vitamin B2, vitamin B1, vitamin B3, and zinc; however, popcorn has more fiber and phosphorus.
- Daily need coverage for folate for cap'n Crunch Cereal is 381% higher.
- Popcorn has 94 times less sodium than cap'n Crunch Cereal. Cap'n Crunch Cereal has 754mg of sodium, while popcorn has 8mg.
Food types used in this article are Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Snacks, popcorn, air-popped.
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.
| Contains more CalciumCalcium | +57.1% |
| Contains more IronIron | +508.8% |
| Contains more ZincZinc | +424.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +161.8% |
| Contains more PotassiumPotassium | +76.9% |
| Contains more CopperCopper | +136% |
| Contains more PhosphorusPhosphorus | +114.4% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +49% |
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 EVitamin E | +113.8% |
| Contains more Vitamin B1Vitamin B1 | +1451.9% |
| Contains more Vitamin B2Vitamin B2 | +2095.2% |
| Contains more Vitamin B3Vitamin B3 | +830% |
| Contains more Vitamin B6Vitamin B6 | +1261.8% |
| Contains more FolateFolate | +4916.1% |
| Contains more Vitamin AVitamin A | +42.9% |
| Contains more Vitamin B5Vitamin B5 | +251.7% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more CholineCholine | +146.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 1555µg | 31µg | 381% |
| Iron | 19.42mg | 3.19mg | 203% |
| Vitamin B6 | 2.138mg | 0.157mg | 152% |
| Vitamin B2 | 1.822mg | 0.083mg | 134% |
| Vitamin B1 | 1.614mg | 0.104mg | 126% |
| Vitamin B3 | 21.465mg | 2.308mg | 120% |
| Zinc | 16.16mg | 3.08mg | 119% |
| Fiber | 2.5g | 14.5g | 48% |
| Sodium | 754mg | 8mg | 32% |
| Phosphorus | 167mg | 358mg | 27% |
| Starch | 54.4g | 22% | |
| Magnesium | 55mg | 144mg | 21% |
| Copper | 0.111mg | 0.262mg | 17% |
| Protein | 4.39g | 12.94g | 17% |
| Manganese | 0.747mg | 1.113mg | 16% |
| Saturated fat | 3.346g | 0.637g | 12% |
| Selenium | 6.5µg | 0µg | 12% |
| Polyunsaturated fat | 0.747g | 2.318g | 10% |
| Vitamin B5 | 0.145mg | 0.51mg | 7% |
| Potassium | 186mg | 329mg | 4% |
| Carbs | 85.51g | 77.78g | 3% |
| Vitamin E | 0.62mg | 0.29mg | 2% |
| Choline | 8.6mg | 21.2mg | 2% |
| Monounsaturated fat | 0.639g | 0.95g | 1% |
| Calories | 398kcal | 387kcal | 1% |
| Fats | 5.12g | 4.54g | 1% |
| Vitamin K | 0.6µg | 1.2µg | 1% |
| Net carbs | 83.01g | 63.28g | N/A |
| Calcium | 11mg | 7mg | 0% |
| Sugar | 44.32g | 0.87g | N/A |
| Vitamin A | 7µg | 10µg | 0% |
| Trans fat | 0.02g | N/A | |
| Tryptophan | 0.085mg | 0% | |
| Threonine | 0.452mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.338mg | 0% | |
| Methionine | 0.252mg | 0% | |
| Phenylalanine | 0.59mg | 0% | |
| Valine | 0.607mg | 0% | |
| Histidine | 0.367mg | 0% | |
| Fructose | 0.07g | 0% |
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:
12.94 g
Fats:
4.54 g
Carbs:
77.78 g
Water:
3.32 g
Other:
1.42 g
| Contains more FatsFats | +12.8% |
| Contains more OtherOther | +74.6% |
| Contains more ProteinProtein | +194.8% |
| Contains more WaterWater | +32.8% |
~equal in
Carbs
~77.78g
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
0.637 g
Monounsaturated fat:
Mono. Fat
0.95 g
Polyunsaturated fat:
Poly. Fat
2.318 g
| Contains less Sat. FatSaturated fat | -81% |
| Contains more Mono. FatMonounsaturated fat | +48.7% |
| Contains more Poly. FatPolyunsaturated fat | +210.3% |
