Granola vs. Cap'n Crunch Cereal — In-Depth Nutrition Comparison
Compare
How are granola and cap'n Crunch Cereal different?
- Granola is higher in vitamin B12, vitamin B6, copper, and vitamin A; however, cap'n Crunch Cereal is richer in iron, folate, zinc, vitamin B2, vitamin B1, and vitamin B3.
- Daily need coverage for vitamin B12 for granola is 500% higher.
- Granola contains 10 times more vitamin A than cap'n Crunch Cereal. While granola contains 1531IU of vitamin A, cap'n Crunch Cereal contains only 148IU.
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +23.6% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +15.6% |
| Contains more CopperCopper | +440.5% |
| Contains more PhosphorusPhosphorus | +36.5% |
| Contains less SodiumSodium | -65.9% |
| Contains more SeleniumSelenium | +166.2% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +6457.1% |
| Contains more Vitamin EVitamin E | +291.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +90.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +116.7% |
| Contains more CholineCholine | +162.8% |
| Contains more Vitamin B1Vitamin B1 | +112.4% |
| Contains more Vitamin B2Vitamin B2 | +109.4% |
| Contains more Vitamin B3Vitamin B3 | +110.4% |
| Contains more FolateFolate | +90.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Iron | 3.7mg | 19.42mg | 197% |
| Folate | 816µg | 1555µg | 185% |
| Vitamin B6 | 4.08mg | 2.138mg | 149% |
| Zinc | 7.7mg | 16.16mg | 77% |
| Vitamin B2 | 0.87mg | 1.822mg | 73% |
| Vitamin B1 | 0.76mg | 1.614mg | 71% |
| Vitamin B3 | 10.2mg | 21.465mg | 70% |
| Copper | 0.6mg | 0.111mg | 54% |
| Vitamin A | 459µg | 7µg | 50% |
| Manganese | 0.747mg | 32% | |
| Sodium | 257mg | 754mg | 22% |
| Selenium | 17.3µg | 6.5µg | 20% |
| Fiber | 7g | 2.5g | 18% |
| Vitamin E | 2.43mg | 0.62mg | 12% |
| Vitamin D | 2.1µg | 0µg | 11% |
| Vitamin D | 82IU | 0IU | 10% |
| Saturated fat | 1.39g | 3.346g | 9% |
| Phosphorus | 228mg | 167mg | 9% |
| Protein | 8.7g | 4.39g | 9% |
| Vitamin C | 6mg | 0mg | 7% |
| Polyunsaturated fat | 1.6g | 0.747g | 6% |
| Monounsaturated fat | 2.5g | 0.639g | 5% |
| Vitamin B5 | 0.145mg | 3% | |
| Magnesium | 68mg | 55mg | 3% |
| Choline | 22.6mg | 8.6mg | 3% |
| Calcium | 33mg | 11mg | 2% |
| Carbs | 80.9g | 85.51g | 2% |
| Potassium | 215mg | 186mg | 1% |
| Vitamin K | 1.3µg | 0.6µg | 1% |
| Fats | 5.7g | 5.12g | 1% |
| Calories | 389kcal | 398kcal | 0% |
| Net carbs | 73.9g | 83.01g | N/A |
| Sugar | 28.3g | 44.32g | N/A |
| Trans fat | 0g | 0.02g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
5.7 g
Carbs:
80.9 g
Water:
3.5 g
Other:
1.2 g
Protein:
4.39 g
Fats:
5.12 g
Carbs:
85.51 g
Water:
2.5 g
Other:
2.48 g
| Contains more ProteinProtein | +98.2% |
| Contains more FatsFats | +11.3% |
| Contains more WaterWater | +40% |
| Contains more OtherOther | +106.7% |
~equal in
Carbs
~85.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.39 g
Monounsaturated fat:
Mono. Fat
2.5 g
Polyunsaturated fat:
Poly. Fat
1.6 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 | -58.5% |
| Contains more Mono. FatMonounsaturated fat | +291.2% |
| Contains more Poly. FatPolyunsaturated fat | +114.2% |
