Cap'n Crunch Cereal vs. Pretzels — In-Depth Nutrition Comparison
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Important differences between cap'n Crunch Cereal and pretzels
- Cap'n Crunch Cereal has more folate, iron, vitamin B6, zinc, vitamin B2, vitamin B3, and vitamin B1; however, pretzels are richer in manganese and copper.
- Cap'n Crunch Cereal's daily need coverage for folate is 368% more.
- Cap'n Crunch Cereal contains 19 times more zinc than pretzels. Cap'n Crunch Cereal contains 16.16mg of zinc, while pretzels contain 0.85mg.
- Cap'n Crunch Cereal contains less sodium.
The food varieties used in the comparison are Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Snacks, pretzels, hard, plain, made with unenriched flour, salted.
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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 | +57.1% |
| Contains more PotassiumPotassium | +27.4% |
| Contains more IronIron | +1062.9% |
| Contains more ZincZinc | +1801.2% |
| Contains more PhosphorusPhosphorus | +47.8% |
| Contains less SodiumSodium | -56% |
| Contains more SeleniumSelenium | +12.1% |
| Contains more CalciumCalcium | +227.3% |
| Contains more CopperCopper | +137.8% |
| Contains more ManganeseManganese | +139.5% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +796.7% |
| Contains more Vitamin B2Vitamin B2 | +1722% |
| Contains more Vitamin B3Vitamin B3 | +1018% |
| Contains more Vitamin B6Vitamin B6 | +1743.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1773.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +98.6% |
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:
9.1 g
Fats:
3.5 g
Carbs:
79.2 g
Water:
3.3 g
Other:
4.9 g
| Contains more FatsFats | +46.3% |
| Contains more ProteinProtein | +107.3% |
| Contains more WaterWater | +32% |
| Contains more OtherOther | +97.6% |
~equal in
Carbs
~79.2g
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
0.75 g
Monounsaturated fat:
Mono. Fat
1.36 g
Polyunsaturated fat:
Poly. Fat
1.22 g
| Contains less Sat. FatSaturated fat | -77.6% |
| Contains more Mono. FatMonounsaturated fat | +112.8% |
| Contains more Poly. FatPolyunsaturated fat | +63.3% |
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 Saturated fat |
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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 Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 1555µg | 83µg | 368% |
| Iron | 19.42mg | 1.67mg | 222% |
| Vitamin B6 | 2.138mg | 0.116mg | 156% |
| Zinc | 16.16mg | 0.85mg | 139% |
| Vitamin B2 | 1.822mg | 0.1mg | 132% |
| Vitamin B3 | 21.465mg | 1.92mg | 122% |
| Vitamin B1 | 1.614mg | 0.18mg | 120% |
| Manganese | 0.747mg | 1.789mg | 45% |
| Sodium | 754mg | 1715mg | 42% |
| Copper | 0.111mg | 0.264mg | 17% |
| Saturated fat | 3.346g | 0.75g | 12% |
| Protein | 4.39g | 9.1g | 9% |
| Phosphorus | 167mg | 113mg | 8% |
| Magnesium | 55mg | 35mg | 5% |
| Vitamin E | 0.62mg | 4% | |
| Calcium | 11mg | 36mg | 3% |
| Polyunsaturated fat | 0.747g | 1.22g | 3% |
| Vitamin B5 | 0.145mg | 0.288mg | 3% |
| Choline | 8.6mg | 2% | |
| Monounsaturated fat | 0.639g | 1.36g | 2% |
| Carbs | 85.51g | 79.2g | 2% |
| Fats | 5.12g | 3.5g | 2% |
| Vitamin K | 0.6µg | 1% | |
| Calories | 398kcal | 381kcal | 1% |
| Selenium | 6.5µg | 5.8µg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Fiber | 2.5g | 2.8g | 1% |
| Potassium | 186mg | 146mg | 1% |
| Net carbs | 83.01g | 76.4g | N/A |
| Sugar | 44.32g | N/A | |
| Trans fat | 0.02g | N/A | |
| Tryptophan | 0.109mg | 0% | |
| Threonine | 0.259mg | 0% | |
| Isoleucine | 0.345mg | 0% | |
| Leucine | 0.636mg | 0% | |
| Lysine | 0.221mg | 0% | |
| Methionine | 0.164mg | 0% | |
| Phenylalanine | 0.453mg | 0% | |
| Valine | 0.392mg | 0% | |
| Histidine | 0.201mg | 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%
76%
Comparison summary
Which food is lower in Sugar?
Pretzels is lower in Sugar (difference - 44.32g)
Which food is lower in Saturated fat?
Pretzels is lower in Saturated fat (difference - 2.596g)
Which food contains less Sodium?
Cap'n Crunch Cereal contains less Sodium (difference - 961mg)
Which food is lower in glycemic index?
Cap'n Crunch Cereal is lower in glycemic index (difference - 83)
Which food is richer in vitamins?
Cap'n Crunch Cereal is relatively richer in vitamins
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.