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.
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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% |
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% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
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%
16%
Minerals Daily Need Coverage Score
157%
72%
Comparison summary
Which food is lower in Sugar?
Popcorn is lower in Sugar (difference - 43.45g)
Which food contains less Sodium?
Popcorn contains less Sodium (difference - 746mg)
Which food is lower in Saturated fat?
Popcorn is lower in Saturated fat (difference - 2.709g)
Which food is lower in glycemic index?
Cap'n Crunch Cereal is lower in glycemic index (difference - 62)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.