Cap'n Crunch Cereal vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
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A recap on the differences between cap'n Crunch Cereal and golden Grahams Cereal
- Cap'n Crunch Cereal has more folate, iron, vitamin B6, zinc, vitamin B1, vitamin B3, and vitamin B2; however, golden Grahams Cereal is higher in vitamin B12, vitamin A, and manganese.
- Cap'n Crunch Cereal covers your daily folate needs 308% more than golden Grahams Cereal.
Food varieties used in this article are Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +111.5% |
| Contains more IronIron | +33.9% |
| Contains more ZincZinc | +33.6% |
| Contains more PhosphorusPhosphorus | +29.5% |
| Contains more SeleniumSelenium | +16.1% |
| Contains more CalciumCalcium | +2836.4% |
| Contains more PotassiumPotassium | +10.8% |
| Contains more CopperCopper | +85.6% |
| Contains more ManganeseManganese | +147.4% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +34.5% |
| Contains more Vitamin B2Vitamin B2 | +30.1% |
| Contains more Vitamin B3Vitamin B3 | +33.3% |
| Contains more Vitamin B6Vitamin B6 | +32.5% |
| Contains more FolateFolate | +381.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +6642.9% |
| Contains more Vitamin B5Vitamin B5 | +133.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +233.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 1555µg | 323µg | 308% |
| Vitamin B12 | 0µg | 4.8µg | 200% |
| Iron | 19.42mg | 14.5mg | 62% |
| Vitamin A | 7µg | 472µg | 52% |
| Manganese | 0.747mg | 1.848mg | 48% |
| Vitamin B6 | 2.138mg | 1.613mg | 40% |
| Zinc | 16.16mg | 12.1mg | 37% |
| Vitamin B1 | 1.614mg | 1.2mg | 35% |
| Vitamin B3 | 21.465mg | 16.1mg | 34% |
| Vitamin B2 | 1.822mg | 1.4mg | 32% |
| Calcium | 11mg | 323mg | 31% |
| Vitamin C | 0mg | 19.4mg | 22% |
| Vitamin D* | 0 IU | 129 IU | 16% |
| Vitamin D | 0µg | 3.2µg | 16% |
| Saturated fat | 3.346g | 0.4g | 13% |
| Fiber | 2.5g | 5.6g | 12% |
| Copper | 0.111mg | 0.206mg | 11% |
| Magnesium | 55mg | 26mg | 7% |
| Phosphorus | 167mg | 129mg | 5% |
| Vitamin B5 | 0.145mg | 0.338mg | 4% |
| Fats | 5.12g | 3.2g | 3% |
| Protein | 4.39g | 5.3g | 2% |
| Selenium | 6.5µg | 5.6µg | 2% |
| Monounsaturated fat | 0.639g | 1.6g | 2% |
| Polyunsaturated fat | 0.747g | 1g | 2% |
| Calories | 398kcal | 374kcal | 1% |
| Potassium | 186mg | 206mg | 1% |
| Sodium | 754mg | 772mg | 1% |
| Vitamin K | 0.6µg | 2µg | 1% |
| Choline | 8.6mg | 15.2mg | 1% |
| Protein per 100 calories | 1.1g | 1.4g | N/A |
| Calories per 10 g protein | 907kcal | 706kcal | N/A |
| Weight per 100 calories | 25g | 27g | N/A |
| Unsaturated / Saturated Fat ratio | 0.41 | 6.5 | N/A |
| Net carbs | 83.01g | 79.5g | N/A |
| Carbs | 85.51g | 85.1g | 0% |
| Sugar | 44.32g | 35g | N/A |
| Vitamin E | 0.62mg | 0.64mg | 0% |
| Trans fat | 0.02g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.39 g
Fats:
5.12 g
Carbs:
85.51 g
Water:
2.5 g
Other:
2.48 g
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
| Contains more FatsFats | +60% |
| Contains more WaterWater | +13.6% |
| Contains more ProteinProtein | +20.7% |
~equal in
Carbs
~85.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.346 g
Monounsaturated fat:
Mono. Fat
0.639 g
Polyunsaturated fat:
Poly. Fat
0.747 g
Saturated fat:
Sat. Fat
0.4 g
Monounsaturated fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains less Sat. FatSaturated fat | -88% |
| Contains more Mono. FatMonounsaturated fat | +150.4% |
| Contains more Poly. FatPolyunsaturated fat | +33.9% |
