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, 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 than cap'n Crunch Cereal. While cream of Wheat has 232µg of vitamin A, 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.
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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 CalciumCalcium | +481.8% |
| Contains less SodiumSodium | -86.5% |
| Contains more MagnesiumMagnesium | +816.7% |
| Contains more PotassiumPotassium | +830% |
| Contains more IronIron | +291.5% |
| Contains more CopperCopper | +158.1% |
| Contains more ZincZinc | +9405.9% |
| Contains more PhosphorusPhosphorus | +827.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +3214.3% |
| Contains more Vitamin EVitamin E | +3000% |
| Contains more Vitamin B1Vitamin B1 | +595.7% |
| Contains more Vitamin B2Vitamin B2 | +767.6% |
| Contains more Vitamin B3Vitamin B3 | +594% |
| Contains more Vitamin B5Vitamin B5 | +76.8% |
| Contains more Vitamin B6Vitamin B6 | +591.9% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more FolateFolate | +2408.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.84 g
Fats:
0.24 g
Carbs:
13.08 g
Water:
84.4 g
Other:
0.44 g
Protein:
4.39 g
Fats:
5.12 g
Carbs:
85.51 g
Water:
2.5 g
Other:
2.48 g
| Contains more WaterWater | +3276% |
| Contains more ProteinProtein | +138.6% |
| Contains more FatsFats | +2033.3% |
| Contains more CarbsCarbs | +553.7% |
| Contains more OtherOther | +463.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.033 g
Polyunsaturated fat:
Poly. Fat
0.134 g
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 | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +1836.4% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 62µg | 1555µg | 373% |
| Iron | 4.96mg | 19.42mg | 181% |
| Zinc | 0.17mg | 16.16mg | 145% |
| Vitamin B6 | 0.309mg | 2.138mg | 141% |
| Vitamin B2 | 0.21mg | 1.822mg | 124% |
| Vitamin B3 | 3.093mg | 21.465mg | 115% |
| Vitamin B1 | 0.232mg | 1.614mg | 115% |
| Manganese | 0mg | 0.747mg | 32% |
| Sodium | 102mg | 754mg | 28% |
| Vitamin A | 232µg | 7µg | 25% |
| Carbs | 13.08g | 85.51g | 24% |
| Phosphorus | 18mg | 167mg | 21% |
| Calories | 62kcal | 398kcal | 17% |
| Saturated fat | 0.038g | 3.346g | 15% |
| Magnesium | 6mg | 55mg | 12% |
| Fats | 0.24g | 5.12g | 8% |
| Fiber | 0.6g | 2.5g | 8% |
| Copper | 0.043mg | 0.111mg | 8% |
| Selenium | 3.5µg | 6.5µg | 5% |
| Calcium | 64mg | 11mg | 5% |
| Protein | 1.84g | 4.39g | 5% |
| Potassium | 20mg | 186mg | 5% |
| Polyunsaturated fat | 0.134g | 0.747g | 4% |
| Vitamin E | 0.02mg | 0.62mg | 4% |
| Choline | 8.6mg | 2% | |
| Monounsaturated fat | 0.033g | 0.639g | 2% |
| Vitamin B5 | 0.082mg | 0.145mg | 1% |
| Net carbs | 12.48g | 83.01g | N/A |
| Sugar | 0.07g | 44.32g | N/A |
| Vitamin K | 0.1µg | 0.6µg | 0% |
| Trans fat | 0.02g | N/A | |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.058mg | 0% | |
| Isoleucine | 0.08mg | 0% | |
| Leucine | 0.139mg | 0% | |
| Lysine | 0.047mg | 0% | |
| Methionine | 0.034mg | 0% | |
| Phenylalanine | 0.099mg | 0% | |
| Valine | 0.089mg | 0% | |
| Histidine | 0.042mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
224%
Minerals Daily Need Coverage Score
27%
157%
Comparison summary
Which food is lower in Sugar?
Cream of Wheat is lower in Sugar (difference - 44.25g)
Which food contains less Sodium?
Cream of Wheat contains less Sodium (difference - 652mg)
Which food is lower in Saturated fat?
Cream of Wheat is lower in Saturated fat (difference - 3.308g)
Which food is lower in glycemic index?
Cap'n Crunch Cereal is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Cap'n Crunch Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cap'n Crunch Cereal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)