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Penne vs. Cap'n Crunch Cereal — In-Depth Nutrition Comparison

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What are the main differences between penne and cap'n Crunch Cereal?

  • Penne is richer in calcium, yet cap'n Crunch Cereal is richer in iron, zinc, phosphorus, and magnesium.
  • Cap'n Crunch Cereal's daily need coverage for iron is 233% higher.
  • Penne has 8 times more calcium than cap'n Crunch Cereal. Penne has 89mg of calcium, while cap'n Crunch Cereal has 11mg.
  • Penne contains less saturated fat.

We used KASHI Three Cheese Penne, frozen, unprepared and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH types in this comparison.

Infographic

Penne 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.
Penne
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
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 +709.1%
Contains less SodiumSodium -67.1%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +52.5%
Contains more IronIron +2327.5%
Contains more ZincZinc +1369.1%
Contains more PhosphorusPhosphorus +41.5%

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.
Penne
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Penne Cap'n Crunch Cereal DV% diff.
Folate 1555µg 389%
Iron 0.8mg 19.42mg 233%
Vitamin B6 2.138mg 164%
Vitamin B2 1.822mg 140%
Zinc 1.1mg 16.16mg 137%
Vitamin B1 1.614mg 135%
Vitamin B3 21.465mg 134%
Manganese 0.747mg 32%
Carbs 16.8g 85.51g 23%
Sodium 248mg 754mg 22%
Calories 126kcal 398kcal 14%
Selenium 6.5µg 12%
Copper 0.111mg 12%
Calcium 89mg 11mg 8%
Phosphorus 118mg 167mg 7%
Magnesium 30mg 55mg 6%
Saturated fat 2.3g 3.346g 5%
Cholesterol 12mg 0mg 4%
Vitamin E 0.62mg 4%
Protein 5.7g 4.39g 3%
Vitamin B5 0.145mg 3%
Choline 8.6mg 2%
Polyunsaturated fat 0.4g 0.747g 2%
Fats 4g 5.12g 2%
Potassium 122mg 186mg 2%
Fiber 2.7g 2.5g 1%
Vitamin K 0.6µg 1%
Monounsaturated fat 1g 0.639g 1%
Vitamin A 7µg 1%
Net carbs 14.1g 83.01g N/A
Sugar 1.9g 44.32g N/A
Trans fat 0.2g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
2
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 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 +29.8%
Contains more WaterWater +2796%
Contains more FatsFats +28%
Contains more CarbsCarbs +409%
Contains more OtherOther +125.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 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 -31.3%
Contains more Mono. FatMonounsaturated fat +56.5%
Contains more Poly. FatPolyunsaturated fat +86.8%

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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.