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  6. Cream of Wheat vs. Cap'n Crunch Cereal

Cream of Wheat vs. Cap'n Crunch Cereal — In-Depth Nutrition Comparison

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What are the differences between Cream of Wheat and Cap'n Crunch Cereal?

  • Cream of Wheat is higher in Vitamin A RAE, yet Cap'n Crunch Cereal is higher in Folate, Iron, Zinc, Vitamin B6, Vitamin B2, Vitamin B1, Vitamin B3, and Manganese.
  • Cap'n Crunch Cereal's daily need coverage for Folate is 373% more.
  • Cream of Wheat has 33 times more Vitamin A RAE than Cap'n Crunch Cereal. While Cream of Wheat has 232µg of Vitamin A RAE, Cap'n Crunch Cereal has only 7µg.
  • The amount of Sodium in Cream of Wheat is lower.

We used Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH types in this article.

Infographic

Cream of Wheat 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.
Cream of Wheat
Cream of Wheat
2
:
8
Cap'n Crunch Cereal
Cap'n Crunch Cereal
Contains more Calcium +481.8%
Contains less Sodium -86.5%
Contains more Iron +291.5%
Contains more Magnesium +816.7%
Contains more Phosphorus +827.8%
Contains more Potassium +830%
Contains more Zinc +9405.9%
Contains more Copper +158.1%
Contains more Manganese +∞%
Contains more Selenium +85.7%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 186% 5% 8% 2% 14% 5% 15% 0% 20%
Cap'n Crunch Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 729% 40% 72% 17% 99% 441% 37% 98% 36%
Contains more Calcium +481.8%
Contains less Sodium -86.5%
Contains more Iron +291.5%
Contains more Magnesium +816.7%
Contains more Phosphorus +827.8%
Contains more Potassium +830%
Contains more Zinc +9405.9%
Contains more Copper +158.1%
Contains more Manganese +∞%
Contains more Selenium +85.7%

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.
Cream of Wheat
Cream of Wheat
1
:
9
Cap'n Crunch Cereal
Cap'n Crunch Cereal
Contains more Vitamin A +422.3%
Contains more Vitamin E +3000%
Contains more Vitamin B1 +595.7%
Contains more Vitamin B2 +767.6%
Contains more Vitamin B3 +594%
Contains more Vitamin B5 +76.8%
Contains more Vitamin B6 +591.9%
Contains more Folate +2408.1%
Contains more Vitamin K +500%
Cream of Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 1% 0% 0% 59% 49% 58% 5% 72% 47% 0% 1%
Cap'n Crunch Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 13% 0% 0% 404% 421% 403% 9% 494% 1167% 0% 2%
Contains more Vitamin A +422.3%
Contains more Vitamin E +3000%
Contains more Vitamin B1 +595.7%
Contains more Vitamin B2 +767.6%
Contains more Vitamin B3 +594%
Contains more Vitamin B5 +76.8%
Contains more Vitamin B6 +591.9%
Contains more Folate +2408.1%
Contains more Vitamin K +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
1
:
4
Cap'n Crunch Cereal
Cap'n Crunch Cereal
Contains more Water +3276%
Contains more Protein +138.6%
Contains more Fats +2033.3%
Contains more Carbs +553.7%
Contains more Other +463.6%
Cream of Wheat
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Cap'n Crunch Cereal
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 Water +3276%
Contains more Protein +138.6%
Contains more Fats +2033.3%
Contains more Carbs +553.7%
Contains more Other +463.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
1
:
2
Cap'n Crunch Cereal
Cap'n Crunch Cereal
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +1836.4%
Contains more Polyunsaturated fat +457.5%
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.134 g
Cap'n Crunch Cereal
71% 14% 16%
Saturated Fat: 3.346 g
Monounsaturated Fat: 0.639 g
Polyunsaturated fat: 0.747 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +1836.4%
Contains more Polyunsaturated fat +457.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cream of Wheat Cap'n Crunch Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cream of Wheat Cap'n Crunch Cereal Opinion
Net carbs 12.48g 83.01g Cap'n Crunch Cereal
Protein 1.84g 4.39g Cap'n Crunch Cereal
Fats 0.24g 5.12g Cap'n Crunch Cereal
Carbs 13.08g 85.51g Cap'n Crunch Cereal
Calories 62kcal 398kcal Cap'n Crunch Cereal
Sugar 0.07g 44.32g Cream of Wheat
Fiber 0.6g 2.5g Cap'n Crunch Cereal
Calcium 64mg 11mg Cream of Wheat
Iron 4.96mg 19.42mg Cap'n Crunch Cereal
Magnesium 6mg 55mg Cap'n Crunch Cereal
Phosphorus 18mg 167mg Cap'n Crunch Cereal
Potassium 20mg 186mg Cap'n Crunch Cereal
Sodium 102mg 754mg Cream of Wheat
Zinc 0.17mg 16.16mg Cap'n Crunch Cereal
Copper 0.043mg 0.111mg Cap'n Crunch Cereal
Manganese 0mg 0.747mg Cap'n Crunch Cereal
Selenium 3.5µg 6.5µg Cap'n Crunch Cereal
Vitamin A 773IU 148IU Cream of Wheat
Vitamin A RAE 232µg 7µg Cream of Wheat
Vitamin E 0.02mg 0.62mg Cap'n Crunch Cereal
Vitamin B1 0.232mg 1.614mg Cap'n Crunch Cereal
Vitamin B2 0.21mg 1.822mg Cap'n Crunch Cereal
Vitamin B3 3.093mg 21.465mg Cap'n Crunch Cereal
Vitamin B5 0.082mg 0.145mg Cap'n Crunch Cereal
Vitamin B6 0.309mg 2.138mg Cap'n Crunch Cereal
Folate 62µg 1555µg Cap'n Crunch Cereal
Vitamin K 0.1µg 0.6µg Cap'n Crunch Cereal
Tryptophan 0.025mg Cream of Wheat
Threonine 0.058mg Cream of Wheat
Isoleucine 0.08mg Cream of Wheat
Leucine 0.139mg Cream of Wheat
Lysine 0.047mg Cream of Wheat
Methionine 0.034mg Cream of Wheat
Phenylalanine 0.099mg Cream of Wheat
Valine 0.089mg Cream of Wheat
Histidine 0.042mg Cream of Wheat
Trans Fat 0.02g Cream of Wheat
Saturated Fat 0.038g 3.346g Cream of Wheat
Monounsaturated Fat 0.033g 0.639g Cap'n Crunch Cereal
Polyunsaturated fat 0.134g 0.747g Cap'n Crunch Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream of Wheat Cap'n Crunch Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Cream of Wheat
243%
Cap'n Crunch Cereal
Minerals Daily Need Coverage Score
27%
Cream of Wheat
157%
Cap'n Crunch Cereal

Comparison summary

Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 44.25g)
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 652mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 3.308g)
Which food is lower in glycemic index?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.