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Kellogg's Corn Flakes vs. Cap'n Crunch Cereal — In-Depth Nutrition Comparison

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Significant differences between kellogg's Corn Flakes and cap'n Crunch Cereal

  • Kellogg's Corn Flakes are richer in vitamin B12, iron, vitamin A, vitamin D, and vitamin C, while cap'n Crunch Cereal is higher in folate, zinc, vitamin B6, manganese, and vitamin B2.
  • Cap'n Crunch Cereal covers your daily folate needs 300% more than kellogg's Corn Flakes.

Specific food types used in this comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH.

Infographic

Kellogg's Corn Flakes 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 28% 1.5% 15% 1084% 66% 27% 44% 95% 22% 45%
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 IronIron +48.8%
Contains more CopperCopper +78.4%
Contains more SeleniumSelenium +27.7%
Contains more MagnesiumMagnesium +41%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +10.7%
Contains more ZincZinc +1516%
Contains more PhosphorusPhosphorus +63.7%
Contains more ManganeseManganese +344.6%
~equal in Sodium ~754mg

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 70% 163% 2.4% 54% 335% 351% 336% 14% 413% 625% 0% 268% 4.7%
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 +6900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin B1Vitamin B1 +20.4%
Contains more Vitamin B2Vitamin B2 +19.9%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +335.6%
~equal in Choline ~8.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 84% 4% 4%
Protein: 7.5 g
Fats: 0.4 g
Carbs: 84.1 g
Water: 3.76 g
Other: 4.24 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 +70.8%
Contains more WaterWater +50.4%
Contains more OtherOther +71%
Contains more FatsFats +1180%
~equal in Carbs ~85.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 18% 52%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.196 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 -96.5%
Contains more Mono. FatMonounsaturated fat +853.7%
Contains more Poly. FatPolyunsaturated fat +281.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kellogg's Corn Flakes 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
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kellogg's Corn Flakes Cap'n Crunch Cereal DV% diff.
Folate 357µg 1555µg 300%
Vitamin B12 5µg 0µg 208%
Zinc 1mg 16.16mg 138%
Iron 28.9mg 19.42mg 119%
Vitamin A 490µg 7µg 54%
Vitamin B6 1.79mg 2.138mg 27%
Manganese 0.168mg 0.747mg 25%
Vitamin B1 1.34mg 1.614mg 23%
Vitamin B2 1.52mg 1.822mg 23%
Vitamin C 21mg 0mg 23%
Vitamin B3 17.9mg 21.465mg 22%
Vitamin D 143IU 0IU 18%
Vitamin D 3.6µg 0µg 18%
Saturated fat 0.116g 3.346g 15%
Copper 0.198mg 0.111mg 10%
Phosphorus 102mg 167mg 9%
Fats 0.4g 5.12g 7%
Protein 7.5g 4.39g 6%
Magnesium 39mg 55mg 4%
Polyunsaturated fat 0.196g 0.747g 4%
Vitamin E 0.12mg 0.62mg 3%
Selenium 8.3µg 6.5µg 3%
Fiber 3.3g 2.5g 3%
Vitamin B5 0.229mg 0.145mg 2%
Calories 357kcal 398kcal 2%
Sodium 729mg 754mg 1%
Potassium 168mg 186mg 1%
Vitamin K 0µg 0.6µg 1%
Calcium 5mg 11mg 1%
Monounsaturated fat 0.067g 0.639g 1%
Carbs 84.1g 85.51g 0%
Net carbs 80.8g 83.01g N/A
Sugar 9.5g 44.32g N/A
Trans fat 0g 0.02g N/A
Choline 8.7mg 8.6mg 0%
Tryptophan 0.045mg 0%
Threonine 0.227mg 0%
Isoleucine 0.25mg 0%
Leucine 1.044mg 0%
Lysine 0.079mg 0%
Methionine 0.136mg 0%
Phenylalanine 0.374mg 0%
Valine 0.306mg 0%
Histidine 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kellogg's Corn Flakes Cap'n Crunch Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
203%
Kellogg's Corn Flakes
224%
Cap'n Crunch Cereal
Minerals Daily Need Coverage Score
143%
Kellogg's Corn Flakes
157%
Cap'n Crunch Cereal

Comparison summary

Which food is lower in Sugar?
Kellogg's Corn Flakes
Kellogg's Corn Flakes is lower in Sugar (difference - 34.82g)
Which food contains less Sodium?
Kellogg's Corn Flakes
Kellogg's Corn Flakes contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Kellogg's Corn Flakes
Kellogg's Corn Flakes is lower in Saturated fat (difference - 3.23g)
Which food is lower in glycemic index?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is lower in glycemic index (difference - 80)
Which food is richer in minerals?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.