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Cereal vs. Marshmallow — In-Depth Nutrition Comparison

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The main differences between cereal and marshmallow

  • Cereal is richer than marshmallow in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese.
  • Daily need coverage for vitamin B1 for cereal is 524% higher.
  • Marshmallow contains less sodium.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Candies, marshmallows.

Infographic

Cereal vs Marshmallow 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
9
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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +850%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +2000%
Contains more IronIron +14708.7%
Contains more CopperCopper +41.2%
Contains more ZincZinc +18900%
Contains more PhosphorusPhosphorus +862.5%
Contains more ManganeseManganese +9775%
Contains more SeleniumSelenium +270.6%
Contains less SodiumSodium -89.9%

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +628700%
Contains more Vitamin B2Vitamin B2 +386900%
Contains more Vitamin B3Vitamin B3 +37874.4%
Contains more Vitamin B5Vitamin B5 +4420%
Contains more Vitamin B6Vitamin B6 +199433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +236.7%
Contains more FatsFats +440%
Contains more OtherOther +643.3%
Contains more WaterWater +333.9%
~equal in Carbs ~81.3g

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +155%
Contains more Poly. FatPolyunsaturated fat +653.2%
Contains less Sat. FatSaturated fat -78.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Marshmallow DV% diff.
Vitamin B1 6.288mg 0.001mg 524%
Vitamin B6 5.986mg 0.003mg 460%
Iron 34.06mg 0.23mg 423%
Vitamin B2 3.87mg 0.001mg 298%
Vitamin B3 29.62mg 0.078mg 185%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.04mg 69%
Vitamin C 38.5mg 0mg 43%
Manganese 0.79mg 0.008mg 34%
Sodium 795mg 80mg 31%
Phosphorus 77mg 8mg 10%
Protein 6.06g 1.8g 9%
Selenium 6.3µg 1.7µg 8%
Fiber 1.4g 0.1g 5%
Magnesium 19mg 2mg 4%
Vitamin B5 0.226mg 0.005mg 4%
Copper 0.137mg 0.097mg 4%
Calories 378kcal 318kcal 3%
Potassium 105mg 5mg 3%
Polyunsaturated fat 0.354g 0.047g 2%
Carbs 86.85g 81.3g 2%
Fats 1.08g 0.2g 1%
Saturated fat 0.26g 0.056g 1%
Vitamin E 0.08mg 0mg 1%
Calcium 10mg 3mg 1%
Net carbs 85.45g 81.2g N/A
Sugar 10.35g 57.56g N/A
Folate 1µg 0%
Choline 0.1mg 0%
Monounsaturated fat 0.204g 0.08g 0%
Tryptophan 0.066mg 0mg 0%
Threonine 0.241mg 0.035mg 0%
Isoleucine 0.26mg 0.028mg 0%
Leucine 0.767mg 0.066mg 0%
Lysine 0.113mg 0.077mg 0%
Methionine 0.13mg 0.015mg 0%
Phenylalanine 0.365mg 0.042mg 0%
Valine 0.344mg 0.05mg 0%
Histidine 0.162mg 0.017mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Marshmallow
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
0%
Marshmallow
Minerals Daily Need Coverage Score
183%
Cereal
7%
Marshmallow

Comparison summary

Which food contains less Sodium?
Marshmallow
Marshmallow contains less Sodium (difference - 715mg)
Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 0.204g)
Which food is lower in glycemic index?
Marshmallow
Marshmallow is lower in glycemic index (difference - 7)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cereal
Cereal is lower in Sugar (difference - 47.21g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2.5)
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

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.