Popcorn vs. Cap'n Crunch Cereal — In-Depth Nutrition Comparison
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The main differences between popcorn and cap'n Crunch Cereal
- Popcorn has more fiber and phosphorus; however, cap'n Crunch Cereal has more folate, iron, vitamin B6, vitamin B2, vitamin B1, vitamin B3, and zinc.
- Daily need coverage for folate for cap'n Crunch Cereal is 381% higher.
- Cap'n Crunch Cereal has 6 times less fiber than popcorn. Popcorn has 14.5g of fiber, while cap'n Crunch Cereal has 2.5g.
- Popcorn is lower in sodium.
Food types used in this article are Snacks, popcorn, air-popped and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH.
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.
| Contains more MagnesiumMagnesium | +161.8% |
| Contains more PotassiumPotassium | +76.9% |
| Contains more CopperCopper | +136% |
| Contains more PhosphorusPhosphorus | +114.4% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +49% |
| Contains more CalciumCalcium | +57.1% |
| Contains more IronIron | +508.8% |
| Contains more ZincZinc | +424.7% |
| Contains more SeleniumSelenium | +∞% |
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 | +42.9% |
| Contains more Vitamin B5Vitamin B5 | +251.7% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more CholineCholine | +146.5% |
| Contains more Vitamin EVitamin E | +113.8% |
| Contains more Vitamin B1Vitamin B1 | +1451.9% |
| Contains more Vitamin B2Vitamin B2 | +2095.2% |
| Contains more Vitamin B3Vitamin B3 | +830% |
| Contains more Vitamin B6Vitamin B6 | +1261.8% |
| Contains more FolateFolate | +4916.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 31µg | 1555µg | 381% |
| Iron | 3.19mg | 19.42mg | 203% |
| Vitamin B6 | 0.157mg | 2.138mg | 152% |
| Vitamin B2 | 0.083mg | 1.822mg | 134% |
| Vitamin B1 | 0.104mg | 1.614mg | 126% |
| Vitamin B3 | 2.308mg | 21.465mg | 120% |
| Zinc | 3.08mg | 16.16mg | 119% |
| Fiber | 14.5g | 2.5g | 48% |
| Sodium | 8mg | 754mg | 32% |
| Phosphorus | 358mg | 167mg | 27% |
| Starch | 54.4g | 22% | |
| Magnesium | 144mg | 55mg | 21% |
| Copper | 0.262mg | 0.111mg | 17% |
| Protein | 12.94g | 4.39g | 17% |
| Manganese | 1.113mg | 0.747mg | 16% |
| Saturated fat | 0.637g | 3.346g | 12% |
| Selenium | 0µg | 6.5µg | 12% |
| Polyunsaturated fat | 2.318g | 0.747g | 10% |
| Vitamin B5 | 0.51mg | 0.145mg | 7% |
| Potassium | 329mg | 186mg | 4% |
| Carbs | 77.78g | 85.51g | 3% |
| Vitamin E | 0.29mg | 0.62mg | 2% |
| Choline | 21.2mg | 8.6mg | 2% |
| Monounsaturated fat | 0.95g | 0.639g | 1% |
| Calories | 387kcal | 398kcal | 1% |
| Fats | 4.54g | 5.12g | 1% |
| Vitamin K | 1.2µg | 0.6µg | 1% |
| Net carbs | 63.28g | 83.01g | N/A |
| Calcium | 7mg | 11mg | 0% |
| Sugar | 0.87g | 44.32g | N/A |
| Vitamin A | 10µg | 7µg | 0% |
| Trans fat | 0.02g | N/A | |
| Tryptophan | 0.085mg | 0% | |
| Threonine | 0.452mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.338mg | 0% | |
| Methionine | 0.252mg | 0% | |
| Phenylalanine | 0.59mg | 0% | |
| Valine | 0.607mg | 0% | |
| Histidine | 0.367mg | 0% | |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.94 g
Fats:
4.54 g
Carbs:
77.78 g
Water:
3.32 g
Other:
1.42 g
Protein:
4.39 g
Fats:
5.12 g
Carbs:
85.51 g
Water:
2.5 g
Other:
2.48 g
| Contains more ProteinProtein | +194.8% |
| Contains more WaterWater | +32.8% |
| Contains more FatsFats | +12.8% |
| Contains more OtherOther | +74.6% |
~equal in
Carbs
~85.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.637 g
Monounsaturated fat:
Mono. Fat
0.95 g
Polyunsaturated fat:
Poly. Fat
2.318 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 | -81% |
| Contains more Mono. FatMonounsaturated fat | +48.7% |
| Contains more Poly. FatPolyunsaturated fat | +210.3% |
