Cap'n Crunch Cereal vs. Granola — In-Depth Nutrition Comparison
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How are cap'n Crunch Cereal and granola different?
- Cap'n Crunch Cereal is higher in iron, folate, zinc, vitamin B2, vitamin B1, and vitamin B3; however, granola is richer in vitamin B12, vitamin B6, copper, and vitamin A.
- Daily need coverage for vitamin B12 for granola is 500% higher.
- Cap'n Crunch Cereal contains 5 times more iron than granola. While cap'n Crunch Cereal contains 19.42mg of iron, granola contains only 3.7mg.
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins are the varieties used in this article.
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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 IronIron | +424.9% |
| Contains more ZincZinc | +109.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +23.6% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +15.6% |
| Contains more CopperCopper | +440.5% |
| Contains more PhosphorusPhosphorus | +36.5% |
| Contains less SodiumSodium | -65.9% |
| Contains more SeleniumSelenium | +166.2% |
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 | +112.4% |
| Contains more Vitamin B2Vitamin B2 | +109.4% |
| Contains more Vitamin B3Vitamin B3 | +110.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +90.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +6457.1% |
| Contains more Vitamin EVitamin E | +291.9% |
| Contains more Vitamin B6Vitamin B6 | +90.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +116.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 12µg | 500% |
| Iron | 19.42mg | 3.7mg | 197% |
| Folate | 1555µg | 816µg | 185% |
| Vitamin B6 | 2.138mg | 4.08mg | 149% |
| Zinc | 16.16mg | 7.7mg | 77% |
| Vitamin B2 | 1.822mg | 0.87mg | 73% |
| Vitamin B1 | 1.614mg | 0.76mg | 71% |
| Vitamin B3 | 21.465mg | 10.2mg | 70% |
| Copper | 0.111mg | 0.6mg | 54% |
| Vitamin A | 7µg | 459µg | 50% |
| Manganese | 0.747mg | 32% | |
| Sodium | 754mg | 257mg | 22% |
| Selenium | 6.5µg | 17.3µg | 20% |
| Fiber | 2.5g | 7g | 18% |
| Vitamin E | 0.62mg | 2.43mg | 12% |
| Vitamin D | 0µg | 2.1µg | 11% |
| Vitamin D* | 0 IU | 82 IU | 10% |
| Protein | 4.39g | 8.7g | 9% |
| Phosphorus | 167mg | 228mg | 9% |
| Saturated fat | 3.346g | 1.39g | 9% |
| Vitamin C | 0mg | 6mg | 7% |
| Polyunsaturated fat | 0.747g | 1.6g | 6% |
| Monounsaturated fat | 0.639g | 2.5g | 5% |
| Magnesium | 55mg | 68mg | 3% |
| Vitamin B5 | 0.145mg | 3% | |
| Choline | 8.6mg | 22.6mg | 3% |
| Carbs | 85.51g | 80.9g | 2% |
| Calcium | 11mg | 33mg | 2% |
| Fats | 5.12g | 5.7g | 1% |
| Potassium | 186mg | 215mg | 1% |
| Vitamin K | 0.6µg | 1.3µg | 1% |
| Calories | 398kcal | 389kcal | 0% |
| Protein per 100 calories | 1.1g | 2.2g | N/A |
| Calories per 10 g protein | 907kcal | 447kcal | N/A |
| Weight per 100 calories | 25g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 0.41 | 2.9 | N/A |
| Net carbs | 83.01g | 73.9g | N/A |
| Sugar | 44.32g | 28.3g | N/A |
| 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:
8.7 g
Fats:
5.7 g
Carbs:
80.9 g
Water:
3.5 g
Other:
1.2 g
| Contains more ProteinProtein | +98.2% |
| Contains more FatsFats | +11.3% |
| Contains more WaterWater | +40% |
~equal in
Carbs
~80.9g
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
1.39 g
Monounsaturated fat:
Mono. Fat
2.5 g
Polyunsaturated fat:
Poly. Fat
1.6 g
| Contains less Sat. FatSaturated fat | -58.5% |
| Contains more Mono. FatMonounsaturated fat | +291.2% |
| Contains more Poly. FatPolyunsaturated fat | +114.2% |
