Cap'n Crunch Cereal vs. Gratin — In-Depth Nutrition Comparison
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Summary of differences between cap'n Crunch Cereal and gratin
- The amount of folate, iron, vitamin B6, zinc, vitamin B2, vitamin B1, vitamin B3, manganese, and carbs in cap'n Crunch Cereal is higher than in gratin.
- Cap'n Crunch Cereal covers your daily need for folate 386% more than gratin.
- Cap'n Crunch Cereal contains 30 times more iron than gratin. While cap'n Crunch Cereal contains 19.42mg of iron, gratin contains only 0.64mg.
- The amount of sodium in gratin is lower.
These are the specific foods used in this comparison Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Potatoes, au gratin, home-prepared from recipe using butter.
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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 | +175% |
| Contains more IronIron | +2934.4% |
| Contains more ZincZinc | +2242% |
| Contains more PhosphorusPhosphorus | +47.8% |
| Contains more ManganeseManganese | +364% |
| Contains more SeleniumSelenium | +140.7% |
| Contains more CalciumCalcium | +981.8% |
| Contains more PotassiumPotassium | +112.9% |
| Contains more CopperCopper | +44.1% |
| Contains less SodiumSodium | -42.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2421.9% |
| Contains more Vitamin B2Vitamin B2 | +1470.7% |
| Contains more Vitamin B3Vitamin B3 | +2061.6% |
| Contains more Vitamin B6Vitamin B6 | +1128.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +14036.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +814.3% |
| Contains more Vitamin B5Vitamin B5 | +166.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 1555µg | 11µg | 386% |
| Iron | 19.42mg | 0.64mg | 235% |
| Vitamin B6 | 2.138mg | 0.174mg | 151% |
| Zinc | 16.16mg | 0.69mg | 141% |
| Vitamin B2 | 1.822mg | 0.116mg | 131% |
| Vitamin B1 | 1.614mg | 0.064mg | 129% |
| Vitamin B3 | 21.465mg | 0.993mg | 128% |
| Carbs | 85.51g | 11.27g | 25% |
| Manganese | 0.747mg | 0.161mg | 25% |
| Sodium | 754mg | 433mg | 14% |
| Calories | 398kcal | 132kcal | 13% |
| Vitamin C | 0mg | 9.9mg | 11% |
| Calcium | 11mg | 119mg | 11% |
| Cholesterol | 0mg | 23mg | 8% |
| Magnesium | 55mg | 20mg | 8% |
| Phosphorus | 167mg | 113mg | 8% |
| Selenium | 6.5µg | 2.7µg | 7% |
| Potassium | 186mg | 396mg | 6% |
| Vitamin A | 7µg | 64µg | 6% |
| Saturated fat | 3.346g | 4.733g | 6% |
| Copper | 0.111mg | 0.16mg | 5% |
| Vitamin B5 | 0.145mg | 0.387mg | 5% |
| Fats | 5.12g | 7.59g | 4% |
| Vitamin E | 0.62mg | 4% | |
| Monounsaturated fat | 0.639g | 2.149g | 4% |
| Fiber | 2.5g | 1.8g | 3% |
| Polyunsaturated fat | 0.747g | 0.276g | 3% |
| Choline | 8.6mg | 2% | |
| Protein | 4.39g | 5.06g | 1% |
| Vitamin K | 0.6µg | 1% | |
| Protein per 100 calories | 1.1g | 3.8g | N/A |
| Calories per 10 g protein | 907kcal | 261kcal | N/A |
| Weight per 100 calories | 25g | 76g | N/A |
| Unsaturated / Saturated Fat ratio | 0.41 | 0.51 | N/A |
| Net carbs | 83.01g | 9.47g | N/A |
| Sugar | 44.32g | N/A | |
| Trans fat | 0.02g | N/A | |
| Tryptophan | 0.07mg | 0% | |
| Threonine | 0.192mg | 0% | |
| Isoleucine | 0.284mg | 0% | |
| Leucine | 0.443mg | 0% | |
| Lysine | 0.381mg | 0% | |
| Methionine | 0.117mg | 0% | |
| Phenylalanine | 0.254mg | 0% | |
| Valine | 0.325mg | 0% | |
| Histidine | 0.151mg | 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:
5.06 g
Fats:
7.59 g
Carbs:
11.27 g
Water:
74 g
Other:
2.08 g
| Contains more CarbsCarbs | +658.7% |
| Contains more ProteinProtein | +15.3% |
| Contains more FatsFats | +48.2% |
| Contains more WaterWater | +2860% |
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
4.733 g
Monounsaturated fat:
Mono. Fat
2.149 g
Polyunsaturated fat:
Poly. Fat
0.276 g
| Contains less Sat. FatSaturated fat | -29.3% |
| Contains more Poly. FatPolyunsaturated fat | +170.7% |
| Contains more Mono. FatMonounsaturated fat | +236.3% |
