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

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Important differences between potato pancake and cap'n Crunch Cereal

  • Potato pancake has more vitamin C; however, cap'n Crunch Cereal is richer in folate, iron, zinc, vitamin B6, vitamin B2, vitamin B3, vitamin B1, and manganese.
  • Cap'n Crunch Cereal's daily need coverage for folate is 379% more.

The food varieties used in the comparison are Potato pancakes and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH.

Infographic

Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
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 +190.9%
Contains more PotassiumPotassium +234.4%
Contains more CopperCopper +62.2%
Contains more SeleniumSelenium +36.9%
Contains more MagnesiumMagnesium +52.8%
Contains more IronIron +1062.9%
Contains more ZincZinc +2208.6%
Contains more PhosphorusPhosphorus +30.5%
Contains more ManganeseManganese +187.3%
~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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
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 +357.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +422.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +350%
Contains more CholineCholine +762.8%
Contains more Vitamin EVitamin E +169.6%
Contains more Vitamin B1Vitamin B1 +921.5%
Contains more Vitamin B2Vitamin B2 +953.2%
Contains more Vitamin B3Vitamin B3 +1183.8%
Contains more Vitamin B6Vitamin B6 +377.2%
Contains more FolateFolate +3692.7%

All nutrients comparison - raw data values

Nutrient Potato pancake Cap'n Crunch Cereal DV% diff.
Folate 41µg 1555µg 379%
Iron 1.67mg 19.42mg 222%
Zinc 0.7mg 16.16mg 141%
Vitamin B6 0.448mg 2.138mg 130%
Vitamin B2 0.173mg 1.822mg 127%
Vitamin B3 1.672mg 21.465mg 124%
Vitamin B1 0.158mg 1.614mg 121%
Polyunsaturated fat 7.516g 0.747g 45%
Cholesterol 95mg 0mg 32%
Vitamin C 27.6mg 0mg 31%
Manganese 0.26mg 0.747mg 21%
Carbs 27.81g 85.51g 19%
Fats 14.76g 5.12g 15%
Potassium 622mg 186mg 13%
Choline 74.2mg 8.6mg 12%
Vitamin B12 0.29µg 0µg 12%
Vitamin B5 0.757mg 0.145mg 12%
Starch 20.88g 9%
Monounsaturated fat 3.73g 0.639g 8%
Copper 0.18mg 0.111mg 8%
Calories 268kcal 398kcal 7%
Phosphorus 128mg 167mg 6%
Magnesium 36mg 55mg 5%
Selenium 8.9µg 6.5µg 4%
Saturated fat 2.496g 3.346g 4%
Protein 6.08g 4.39g 3%
Vitamin A 32µg 7µg 3%
Fiber 3.3g 2.5g 3%
Vitamin E 0.23mg 0.62mg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin K 2.7µg 0.6µg 2%
Calcium 32mg 11mg 2%
Fructose 0.56g 1%
Vitamin D 11IU 0IU 1%
Net carbs 24.51g 83.01g N/A
Sugar 1.79g 44.32g N/A
Sodium 764mg 754mg 0%
Trans fat 0.02g N/A
Tryptophan 0.087mg 0%
Threonine 0.24mg 0%
Isoleucine 0.28mg 0%
Leucine 0.442mg 0%
Lysine 0.389mg 0%
Methionine 0.137mg 0%
Phenylalanine 0.3mg 0%
Valine 0.369mg 0%
Histidine 0.141mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 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 +38.5%
Contains more FatsFats +188.3%
Contains more WaterWater +1810.8%
Contains more OtherOther +44.4%
Contains more CarbsCarbs +207.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 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 -25.4%
Contains more Mono. FatMonounsaturated fat +483.7%
Contains more Poly. FatPolyunsaturated fat +906.2%

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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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.