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Cereals ready-to-eat, Post, Waffle Crisp vs. Cap'n Crunch Cereal — In-Depth Nutrition Comparison

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A recap on the differences between cereals ready-to-eat, Post, Waffle Crisp and cap'n Crunch Cereal

  • Cereals ready-to-eat, Post, Waffle Crisp has more vitamin B12, vitamin A, and selenium; however, cap'n Crunch Cereal is higher in folate, iron, zinc, vitamin B6, vitamin B2, vitamin B1, and vitamin B3.
  • Cap'n Crunch Cereal covers your daily folate needs 306% more than cereals ready-to-eat, Post, Waffle Crisp.

Food varieties used in this article are Cereals ready-to-eat, Post, Waffle Crisp and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH.

Infographic

Cereals ready-to-eat, Post, Waffle Crisp 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 51% 7.2% 19% 338% 67% 205% 102% 78% 0% 109%
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 MagnesiumMagnesium +30.9%
Contains more CalciumCalcium +118.2%
Contains more PotassiumPotassium +14%
Contains more CopperCopper +80.2%
Contains more PhosphorusPhosphorus +41.9%
Contains less SodiumSodium -21%
Contains more SeleniumSelenium +206.2%
Contains more IronIron +115.8%
Contains more ZincZinc +115.5%

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.
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% 247% 8% 50% 313% 323% 313% 0% 392% 625% 3% 250% 8.5%
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 AVitamin A +10471.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +80.2%
Contains more Vitamin EVitamin E +55%
Contains more Vitamin B1Vitamin B1 +29.1%
Contains more Vitamin B2Vitamin B2 +30.1%
Contains more Vitamin B3Vitamin B3 +28.5%
Contains more Vitamin B6Vitamin B6 +25.8%
Contains more FolateFolate +367%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cereals ready-to-eat, Post, Waffle Crisp Cap'n Crunch Cereal DV% diff.
Folate 333µg 1555µg 306%
Vitamin B12 5µg 0µg 208%
Iron 9mg 19.42mg 130%
Vitamin A 740µg 7µg 81%
Zinc 7.5mg 16.16mg 79%
Vitamin B6 1.7mg 2.138mg 34%
Manganese 0.747mg 32%
Vitamin B2 1.4mg 1.822mg 32%
Vitamin B1 1.25mg 1.614mg 30%
Vitamin B3 16.7mg 21.465mg 30%
Selenium 19.9µg 6.5µg 24%
Vitamin D 3.3µg 0µg 17%
Vitamin D 133IU 0IU 17%
Saturated fat 0.9g 3.346g 11%
Phosphorus 237mg 167mg 10%
Copper 0.2mg 0.111mg 10%
Fiber 4.4g 2.5g 8%
Sodium 596mg 754mg 7%
Polyunsaturated fat 1.7g 0.747g 6%
Protein 6.6g 4.39g 4%
Magnesium 72mg 55mg 4%
Monounsaturated fat 1.7g 0.639g 3%
Vitamin B5 0.145mg 3%
Vitamin K 1.2µg 0.6µg 1%
Choline 15.5mg 8.6mg 1%
Vitamin E 0.4mg 0.62mg 1%
Potassium 212mg 186mg 1%
Calcium 24mg 11mg 1%
Carbs 83g 85.51g 1%
Calories 390kcal 398kcal 0%
Fats 5g 5.12g 0%
Net carbs 78.6g 83.01g N/A
Sugar 34.7g 44.32g N/A
Trans fat 0.5g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 83% 3% 3%
Protein: 6.6 g
Fats: 5 g
Carbs: 83 g
Water: 2.5 g
Other: 2.9 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 +50.3%
Contains more OtherOther +16.9%
~equal in Fats ~5.12g
~equal in Carbs ~85.51g
~equal in Water ~2.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 40% 40%
Saturated fat: Sat. Fat 0.9 g
Monounsaturated fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.7 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 -73.1%
Contains more Mono. FatMonounsaturated fat +166%
Contains more Poly. FatPolyunsaturated fat +127.6%

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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. Cereals ready-to-eat, Post, Waffle Crisp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174628/nutrients
  2. 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.