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General Mills Cocoa Puffs vs. Cap'n Crunch Cereal — In-Depth Nutrition Comparison

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Differences between general Mills Cocoa Puffs and cap'n Crunch Cereal

  • General Mills Cocoa Puffs are higher in vitamin B12, calcium, vitamin A, vitamin D, and vitamin C; however, cap'n Crunch Cereal is richer in folate, iron, vitamin B6, zinc, and vitamin B3.
  • Cap'n Crunch Cereal's daily need coverage for folate is 296% higher.

The food types used in this comparison are Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH.

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General Mills Cocoa Puffs vs Cap'n Crunch Cereal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 111% 24% 626% 49% 379% 95% 74% 48% 35%
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 CalciumCalcium +3263.6%
Contains more PotassiumPotassium +46.2%
Contains more CopperCopper +33.3%
Contains more PhosphorusPhosphorus +32.9%
Contains less SodiumSodium -25.2%
Contains more IronIron +16.3%
Contains more ZincZinc +16.3%
Contains more ManganeseManganese +102.4%
~equal in Magnesium ~55mg
~equal in Selenium ~6.5µg

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 74% 176% 14% 56% 350% 369% 347% 23% 427% 700% 5.3% 278% 6.7%
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 +7428.6%
Contains more Vitamin EVitamin E +12.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +167.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +250%
Contains more CholineCholine +41.9%
Contains more Vitamin B1Vitamin B1 +15.3%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more FolateFolate +320.3%

All nutrients comparison - raw data values

Nutrient General Mills Cocoa Puffs Cap'n Crunch Cereal DV% diff.
Folate 370µg 1555µg 296%
Vitamin B12 5.6µg 0µg 233%
Vitamin A 527µg 7µg 58%
Calcium 370mg 11mg 36%
Iron 16.7mg 19.42mg 34%
Vitamin C 22.2mg 0mg 25%
Vitamin B6 1.852mg 2.138mg 22%
Zinc 13.9mg 16.16mg 21%
Vitamin B3 18.5mg 21.465mg 19%
Vitamin D 148IU 0IU 19%
Vitamin D 3.7µg 0µg 19%
Vitamin B1 1.4mg 1.614mg 18%
Vitamin B2 1.6mg 1.822mg 17%
Manganese 0.369mg 0.747mg 16%
Fiber 5.7g 2.5g 13%
Saturated fat 1g 3.346g 11%
Polyunsaturated fat 2.1g 0.747g 9%
Phosphorus 222mg 167mg 8%
Sodium 564mg 754mg 8%
Vitamin B5 0.388mg 0.145mg 5%
Copper 0.148mg 0.111mg 4%
Potassium 272mg 186mg 3%
Monounsaturated fat 1.7g 0.639g 3%
Protein 5.6g 4.39g 2%
Caffeine 6mg 0mg 2%
Vitamin K 2.1µg 0.6µg 1%
Choline 12.2mg 8.6mg 1%
Calories 383kcal 398kcal 1%
Magnesium 59mg 55mg 1%
Carbs 83.7g 85.51g 1%
Vitamin E 0.7mg 0.62mg 1%
Fats 5.2g 5.12g 0%
Net carbs 78g 83.01g N/A
Sugar 37.2g 44.32g N/A
Selenium 6.5µg 6.5µg 0%
Trans fat 0g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 84% 2% 4%
Protein: 5.6 g
Fats: 5.2 g
Carbs: 83.7 g
Water: 1.8 g
Other: 3.7 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 +27.6%
Contains more OtherOther +49.2%
Contains more WaterWater +38.9%
~equal in Fats ~5.12g
~equal in Carbs ~85.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 35% 44%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 2.1 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 -70.1%
Contains more Mono. FatMonounsaturated fat +166%
Contains more Poly. FatPolyunsaturated fat +181.1%

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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. 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.