Cap'n Crunch Cereal vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison
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How are cap'n Crunch Cereal and grape-Nuts Cereal different?
- Cap'n Crunch Cereal is richer in folate, vitamin B2, zinc, vitamin B6, vitamin B1, and vitamin B3, while grape-Nuts Cereal is higher in manganese, iron, phosphorus, and fiber.
- Cap'n Crunch Cereal covers your daily need for folate 303% more than grape-Nuts Cereal.
- Cap'n Crunch Cereal contains 15 times more vitamin B2 than grape-Nuts Cereal. Cap'n Crunch Cereal contains 1.822mg of vitamin B2, while grape-Nuts Cereal contains 0.12mg.
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal types were 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 ZincZinc | +680.7% |
| Contains more MagnesiumMagnesium | +125.5% |
| Contains more CalciumCalcium | +190.9% |
| Contains more PotassiumPotassium | +115.1% |
| Contains more IronIron | +44.2% |
| Contains more CopperCopper | +206.3% |
| Contains more PhosphorusPhosphorus | +179.6% |
| Contains less SodiumSodium | -38.3% |
| Contains more ManganeseManganese | +333.2% |
| Contains more SeleniumSelenium | +40% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +148.3% |
| Contains more Vitamin B2Vitamin B2 | +1418.3% |
| Contains more Vitamin B3Vitamin B3 | +149% |
| Contains more Vitamin B6Vitamin B6 | +148.6% |
| Contains more FolateFolate | +350.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +501.4% |
| Contains more Vitamin KVitamin K | +233.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 1555µg | 345µg | 303% |
| Vitamin B2 | 1.822mg | 0.12mg | 131% |
| Zinc | 16.16mg | 2.07mg | 128% |
| Manganese | 0.747mg | 3.236mg | 108% |
| Iron | 19.42mg | 28mg | 107% |
| Vitamin B6 | 2.138mg | 0.86mg | 98% |
| Vitamin B1 | 1.614mg | 0.65mg | 80% |
| Vitamin B3 | 21.465mg | 8.62mg | 80% |
| Phosphorus | 167mg | 467mg | 43% |
| Fiber | 2.5g | 13g | 42% |
| Copper | 0.111mg | 0.34mg | 25% |
| Magnesium | 55mg | 124mg | 16% |
| Vitamin B5 | 0.145mg | 0.872mg | 15% |
| Protein | 4.39g | 11.22g | 14% |
| Saturated fat | 3.346g | 0.34g | 14% |
| Sodium | 754mg | 465mg | 13% |
| Potassium | 186mg | 400mg | 6% |
| Fats | 5.12g | 1.81g | 5% |
| Selenium | 6.5µg | 9.1µg | 5% |
| Choline | 8.6mg | 31.9mg | 4% |
| Calories | 398kcal | 361kcal | 2% |
| Carbs | 85.51g | 80.49g | 2% |
| Calcium | 11mg | 32mg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin K | 0.6µg | 2µg | 1% |
| Monounsaturated fat | 0.639g | 0.21g | 1% |
| Protein per 100 calories | 1.1g | 3.1g | N/A |
| Calories per 10 g protein | 907kcal | 322kcal | N/A |
| Weight per 100 calories | 25g | 28g | N/A |
| Unsaturated / Saturated Fat ratio | 0.41 | 2.9 | N/A |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 83.01g | 67.49g | N/A |
| Sugar | 44.32g | 8.86g | N/A |
| Vitamin E | 0.62mg | 0.62mg | 0% |
| Trans fat | 0.02g | 0g | N/A |
| Polyunsaturated fat | 0.747g | 0.78g | 0% |
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:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
| Contains more FatsFats | +182.9% |
| Contains more ProteinProtein | +155.6% |
| Contains more WaterWater | +40% |
~equal in
Carbs
~80.49g
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
0.34 g
Monounsaturated fat:
Mono. Fat
0.21 g
Polyunsaturated fat:
Poly. Fat
0.78 g
| Contains more Mono. FatMonounsaturated fat | +204.3% |
| Contains less Sat. FatSaturated fat | -89.8% |
~equal in
Polyunsaturated fat
~0.78g
