Cap'n Crunch Cereal vs. Tamale — In-Depth Nutrition Comparison
Compare
What are the differences between cap'n Crunch Cereal and tamale?
- Cap'n Crunch Cereal is higher in folate, iron, vitamin B6, vitamin B2, zinc, vitamin B1, vitamin B3, and manganese, yet tamale is higher in vitamin B12.
- Cap'n Crunch Cereal's daily need coverage for folate is 385% more.
- Cap'n Crunch Cereal has 32 times more vitamin B1 than tamale. While cap'n Crunch Cereal has 1.614mg of vitamin B1, tamale has only 0.05mg.
- The amount of sodium in tamale is lower.
We used Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Tamales (Navajo) types in this article.
Infographic
Infographic link
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 | +150% |
| Contains more PotassiumPotassium | +42% |
| Contains more IronIron | +1491.8% |
| Contains more CopperCopper | +76.2% |
| Contains more ZincZinc | +991.9% |
| Contains more PhosphorusPhosphorus | +68.7% |
| Contains more ManganeseManganese | +329.3% |
| Contains more CalciumCalcium | +163.6% |
| Contains less SodiumSodium | -43.4% |
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 | +3128% |
| Contains more Vitamin B2Vitamin B2 | +2177.5% |
| Contains more Vitamin B3Vitamin B3 | +1250% |
| Contains more Vitamin B6Vitamin B6 | +1395.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +10266.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +41.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 1555µg | 15µg | 385% |
| Iron | 19.42mg | 1.22mg | 228% |
| Vitamin B6 | 2.138mg | 0.143mg | 153% |
| Vitamin B2 | 1.822mg | 0.08mg | 134% |
| Zinc | 16.16mg | 1.48mg | 133% |
| Vitamin B1 | 1.614mg | 0.05mg | 130% |
| Vitamin B3 | 21.465mg | 1.59mg | 124% |
| Manganese | 0.747mg | 0.174mg | 25% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Carbs | 85.51g | 18.12g | 22% |
| Sodium | 754mg | 427mg | 14% |
| Calories | 398kcal | 153kcal | 12% |
| Phosphorus | 167mg | 99mg | 10% |
| Magnesium | 55mg | 22mg | 8% |
| Cholesterol | 0mg | 17mg | 6% |
| Monounsaturated fat | 0.639g | 2.739g | 5% |
| Starch | 12.27g | 5% | |
| Copper | 0.111mg | 0.063mg | 5% |
| Saturated fat | 3.346g | 2.396g | 4% |
| Vitamin E | 0.62mg | 0mg | 4% |
| Protein | 4.39g | 6.28g | 4% |
| Fiber | 2.5g | 3.1g | 2% |
| Choline | 8.6mg | 2% | |
| Vitamin C | 0mg | 1.7mg | 2% |
| Fats | 5.12g | 6.12g | 2% |
| Calcium | 11mg | 29mg | 2% |
| Potassium | 186mg | 131mg | 2% |
| Vitamin B5 | 0.145mg | 0.205mg | 1% |
| Selenium | 6.5µg | 6µg | 1% |
| Vitamin K | 0.6µg | 1% | |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 83.01g | 15.02g | N/A |
| Sugar | 44.32g | 0.99g | N/A |
| Trans fat | 0.02g | N/A | |
| Polyunsaturated fat | 0.747g | 0.688g | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.239mg | 0% | |
| Isoleucine | 0.271mg | 0% | |
| Leucine | 0.568mg | 0% | |
| Lysine | 0.427mg | 0% | |
| Methionine | 0.15mg | 0% | |
| Phenylalanine | 0.275mg | 0% | |
| Valine | 0.318mg | 0% | |
| Histidine | 0.196mg | 0% | |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | 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:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more CarbsCarbs | +371.9% |
| Contains more OtherOther | +79.7% |
| Contains more ProteinProtein | +43.1% |
| Contains more FatsFats | +19.5% |
| Contains more WaterWater | +2624% |
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
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains less Sat. FatSaturated fat | -28.4% |
| Contains more Mono. FatMonounsaturated fat | +328.6% |
~equal in
Polyunsaturated fat
~0.688g
