Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Corn nuts vs. Cap'n Crunch Cereal — In-Depth Nutrition Comparison

Compare

Differences between corn nuts and cap'n Crunch Cereal

  • Corn nuts are higher in fiber, phosphorus, and magnesium; however, cap'n Crunch Cereal is richer in folate, iron, vitamin B6, zinc, vitamin B2, vitamin B3, and vitamin B1.
  • Cap'n Crunch Cereal's daily need coverage for folate is 389% higher.
  • Corn nuts have 3 times more fiber than cap'n Crunch Cereal. While corn nuts have 8.4g of fiber, cap'n Crunch Cereal has only 2.5g.

The food types used in this comparison are Snacks, cornnuts, barbecue-flavor and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH.

Infographic

Corn nuts vs Cap'n Crunch Cereal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 3.3% 16% 728% 37% 441% 72% 98% 97% 35%
Contains more MagnesiumMagnesium +98.2%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +53.8%
Contains more CopperCopper +22.5%
Contains more PhosphorusPhosphorus +69.5%
Contains less SodiumSodium -20.4%
Contains more IronIron +1042.4%
Contains more ZincZinc +759.6%
Contains more ManganeseManganese +53.4%

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.
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 1.3% 5.7% 0% 0% 88% 33% 28% 22% 43% 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% 2.3% 12% 0% 404% 420% 402% 8.7% 493% 0% 1.5% 1166% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +142.9%
Contains more Vitamin B5Vitamin B5 +157.9%
Contains more Vitamin B1Vitamin B1 +361.1%
Contains more Vitamin B2Vitamin B2 +1183.1%
Contains more Vitamin B3Vitamin B3 +1324.4%
Contains more Vitamin B6Vitamin B6 +1043.3%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn nuts Cap'n Crunch Cereal DV% diff.
Folate 0µg 1555µg 389%
Iron 1.7mg 19.42mg 222%
Vitamin B6 0.187mg 2.138mg 150%
Zinc 1.88mg 16.16mg 130%
Vitamin B2 0.142mg 1.822mg 129%
Vitamin B3 1.507mg 21.465mg 125%
Vitamin B1 0.35mg 1.614mg 105%
Fiber 8.4g 2.5g 24%
Monounsaturated fat 7.36g 0.639g 17%
Phosphorus 283mg 167mg 17%
Polyunsaturated fat 3.22g 0.747g 16%
Fats 14.3g 5.12g 14%
Magnesium 109mg 55mg 13%
Selenium 6.5µg 12%
Manganese 0.487mg 0.747mg 11%
Protein 9g 4.39g 9%
Sodium 600mg 754mg 7%
Vitamin B5 0.374mg 0.145mg 5%
Carbs 71.7g 85.51g 5%
Vitamin E 0.62mg 4%
Potassium 286mg 186mg 3%
Saturated fat 2.58g 3.346g 3%
Copper 0.136mg 0.111mg 3%
Choline 8.6mg 2%
Calories 436kcal 398kcal 2%
Vitamin K 0.6µg 1%
Calcium 17mg 11mg 1%
Vitamin A 17µg 7µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 63.3g 83.01g N/A
Sugar 44.32g N/A
Trans fat 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
4% 5% 86% 3% 2%
Protein: 4.39 g
Fats: 5.12 g
Carbs: 85.51 g
Water: 2.5 g
Other: 2.48 g
Contains more ProteinProtein +105%
Contains more FatsFats +179.3%
Contains more OtherOther +37.1%
Contains more CarbsCarbs +19.3%
Contains more WaterWater +56.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
71% 14% 16%
Saturated fat: Sat. Fat 3.346 g
Monounsaturated fat: Mono. Fat 0.639 g
Polyunsaturated fat: Poly. Fat 0.747 g
Contains less Sat. FatSaturated fat -22.9%
Contains more Mono. FatMonounsaturated fat +1051.8%
Contains more Poly. FatPolyunsaturated fat +331.1%

People also compare

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. Corn nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/nutrients
  2. Cap'n Crunch Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171642/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.