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Cereal vs. Fruit salad — In-Depth Nutrition Comparison

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Differences between cereal and fruit salad

  • Fruit salad contains less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese than cereal.
  • Cereal's daily need coverage for vitamin B1 is 523% higher.
  • Fruit salad contains 276 times less vitamin B2 than cereal. Cereal contains 3.87mg of vitamin B2, while fruit salad contains 0.014mg.
  • The amount of sodium in fruit salad is lower.
  • Fruit salad has a lower glycemic index. The glycemic index of fruit salad is 54, while the glycemic index of cereal is 69.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Cereal vs Fruit salad infographic
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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.
Cereal
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +137.5%
Contains more IronIron +13524%
Contains more CopperCopper +174%
Contains more ZincZinc +5328.6%
Contains more PhosphorusPhosphorus +450%
Contains more ManganeseManganese +423.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +10.5%
Contains less SodiumSodium -99.4%
~equal in Calcium ~11mg

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.
Cereal
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +1066.7%
Contains more Vitamin AVitamin A +2613.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +57063.6%
Contains more Vitamin B2Vitamin B2 +27542.9%
Contains more Vitamin B3Vitamin B3 +8220.2%
Contains more Vitamin B5Vitamin B5 +326.4%
Contains more Vitamin B6Vitamin B6 +22070.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +1088.2%
Contains more FatsFats +3500%
Contains more CarbsCarbs +565.5%
Contains more OtherOther +757.7%
Contains more WaterWater +2179.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +3980%
Contains more Poly. FatPolyunsaturated fat +3118.2%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Fruit salad
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cereal Fruit salad DV% diff.
Vitamin B1 6.288mg 0.011mg 523%
Vitamin B6 5.986mg 0.027mg 458%
Iron 34.06mg 0.25mg 423%
Vitamin B2 3.87mg 0.014mg 297%
Vitamin B3 29.62mg 0.356mg 183%
Vitamin A 814µg 30µg 87%
Zinc 7.6mg 0.14mg 68%
Vitamin C 38.5mg 3.3mg 39%
Sodium 795mg 5mg 34%
Manganese 0.79mg 0.151mg 28%
Carbs 86.85g 13.05g 25%
Calories 378kcal 50kcal 16%
Protein 6.06g 0.51g 11%
Selenium 6.3µg 11%
Copper 0.137mg 0.05mg 10%
Phosphorus 77mg 14mg 9%
Vitamin B5 0.226mg 0.053mg 3%
Magnesium 19mg 8mg 3%
Fiber 1.4g 1g 2%
Polyunsaturated fat 0.354g 0.011g 2%
Fats 1.08g 0.03g 2%
Folate 3µg 1%
Saturated fat 0.26g 0.004g 1%
Vitamin E 0.08mg 1%
Net carbs 85.45g 12.05g N/A
Calcium 10mg 11mg 0%
Potassium 105mg 116mg 0%
Sugar 10.35g N/A
Monounsaturated fat 0.204g 0.005g 0%
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
371%
Cereal
3%
Fruit salad
Minerals Daily Need Coverage Score
183%
Cereal
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 790mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.256g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.