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% |
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% |
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% |
