Cap'n Crunch Cereal vs. Tortilla — In-Depth Nutrition Comparison
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A recap on the differences between cap'n Crunch Cereal and tortillas
- Cap'n Crunch Cereal has more folate, iron, vitamin B6, zinc, vitamin B2, vitamin B3, and vitamin B1; however, tortillas are higher in selenium, fiber, and phosphorus.
- Cap'n Crunch Cereal covers your daily folate needs 354% more than tortillas.
- Tortillas contain 8 times less zinc than cap'n Crunch Cereal. Cap'n Crunch Cereal contains 16.16mg of zinc, while tortillas contain 1.92mg.
Food varieties used in this article are Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Tortillas, ready-to-bake or -fry, whole wheat.
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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 IronIron | +638.4% |
| Contains more ZincZinc | +741.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +54.5% |
| Contains more CalciumCalcium | +2118.2% |
| Contains more PotassiumPotassium | +40.9% |
| Contains more CopperCopper | +139.6% |
| Contains more PhosphorusPhosphorus | +107.2% |
| Contains less SodiumSodium | -32.1% |
| Contains more SeleniumSelenium | +469.2% |
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 B1Vitamin B1 | +96.1% |
| Contains more Vitamin B2Vitamin B2 | +530.4% |
| Contains more Vitamin B3Vitamin B3 | +341.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +585.3% |
| Contains more FolateFolate | +1026.8% |
| Contains more Vitamin EVitamin E | +45.2% |
| Contains more Vitamin KVitamin K | +650% |
| Contains more CholineCholine | +132.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 1555µg | 138µg | 354% |
| Iron | 19.42mg | 2.63mg | 210% |
| Vitamin B6 | 2.138mg | 0.312mg | 140% |
| Zinc | 16.16mg | 1.92mg | 129% |
| Vitamin B2 | 1.822mg | 0.289mg | 118% |
| Vitamin B3 | 21.465mg | 4.858mg | 104% |
| Vitamin B1 | 1.614mg | 0.823mg | 66% |
| Selenium | 6.5µg | 37µg | 55% |
| Manganese | 0.747mg | 32% | |
| Fiber | 2.5g | 9.8g | 29% |
| Phosphorus | 167mg | 346mg | 26% |
| Calcium | 11mg | 244mg | 23% |
| Copper | 0.111mg | 0.266mg | 17% |
| Carbs | 85.51g | 45.89g | 13% |
| Protein | 4.39g | 9.76g | 11% |
| Sodium | 754mg | 512mg | 11% |
| Saturated fat | 3.346g | 4.878g | 7% |
| Magnesium | 55mg | 85mg | 7% |
| Fats | 5.12g | 9.76g | 7% |
| Monounsaturated fat | 0.639g | 3.062g | 6% |
| Calories | 398kcal | 310kcal | 4% |
| Vitamin B5 | 0.145mg | 3% | |
| Vitamin K | 0.6µg | 4.5µg | 3% |
| Vitamin E | 0.62mg | 0.9mg | 2% |
| Choline | 8.6mg | 20mg | 2% |
| Potassium | 186mg | 262mg | 2% |
| Polyunsaturated fat | 0.747g | 0.992g | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 83.01g | 36.09g | N/A |
| Sugar | 44.32g | 2.44g | N/A |
| Trans fat | 0.02g | 0g | N/A |
| Tryptophan | 0.129mg | 0% | |
| Threonine | 0.312mg | 0% | |
| Isoleucine | 0.353mg | 0% | |
| Leucine | 0.671mg | 0% | |
| Lysine | 0.37mg | 0% | |
| Methionine | 0.163mg | 0% | |
| Phenylalanine | 0.488mg | 0% | |
| Valine | 0.444mg | 0% | |
| Histidine | 0.255mg | 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:
9.76 g
Fats:
9.76 g
Carbs:
45.89 g
Water:
30.15 g
Other:
4.44 g
| Contains more CarbsCarbs | +86.3% |
| Contains more ProteinProtein | +122.3% |
| Contains more FatsFats | +90.6% |
| Contains more WaterWater | +1106% |
| Contains more OtherOther | +79% |
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
4.878 g
Monounsaturated fat:
Mono. Fat
3.062 g
Polyunsaturated fat:
Poly. Fat
0.992 g
| Contains less Sat. FatSaturated fat | -31.4% |
| Contains more Mono. FatMonounsaturated fat | +379.2% |
| Contains more Poly. FatPolyunsaturated fat | +32.8% |
