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  6. Cap'n Crunch Cereal vs. Poi

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

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How are cap'n Crunch Cereal and poi different?

  • Cap'n Crunch Cereal has more folate, iron, zinc, vitamin B6, vitamin B2, vitamin B3, vitamin B1, carbs, and phosphorus than poi.
  • Daily need coverage for folate for cap'n Crunch Cereal is 384% higher.
  • Cap'n Crunch Cereal contains 73 times more zinc than poi. While cap'n Crunch Cereal contains 16.16mg of zinc, poi contains only 0.22mg.
  • Poi has less sodium.

Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Poi are the varieties used in this article.

Infographic

Cap'n Crunch Cereal vs Poi infographic
Infographic link

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.
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%
Poi
Poi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Contains more MagnesiumMagnesium +129.2%
Contains more IronIron +2106.8%
Contains more ZincZinc +7245.5%
Contains more PhosphorusPhosphorus +328.2%
Contains more ManganeseManganese +101.9%
Contains more SeleniumSelenium +828.6%
Contains more CalciumCalcium +45.5%
Contains more CopperCopper +49.5%
Contains less SodiumSodium -98.4%
~equal in Potassium ~183mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2.3% 12% 404% 420% 402% 8.7% 493% 0% 1.5% 1166%
Poi
Poi
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1% 46% 33% 9.2% 21% 18% 63% 0% 2.5% 16%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +1141.5%
Contains more Vitamin B2Vitamin B2 +4455%
Contains more Vitamin B3Vitamin B3 +1851.4%
Contains more Vitamin B6Vitamin B6 +683.2%
Contains more FolateFolate +7304.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +271%
Contains more Vitamin B5Vitamin B5 +102.1%
Contains more Vitamin KVitamin K +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cap'n Crunch Cereal Poi DV% diff.
Folate 1555µg 21µg 384%
Iron 19.42mg 0.88mg 232%
Zinc 16.16mg 0.22mg 145%
Vitamin B6 2.138mg 0.273mg 143%
Vitamin B2 1.822mg 0.04mg 137%
Vitamin B3 21.465mg 1.1mg 127%
Vitamin B1 1.614mg 0.13mg 124%
Sodium 754mg 12mg 32%
Carbs 85.51g 27.23g 19%
Phosphorus 167mg 39mg 18%
Manganese 0.747mg 0.37mg 16%
Saturated fat 3.346g 0.029g 15%
Calories 398kcal 112kcal 14%
Vitamin E 0.62mg 2.3mg 11%
Selenium 6.5µg 0.7µg 11%
Protein 4.39g 0.38g 8%
Fats 5.12g 0.14g 8%
Fiber 2.5g 0.4g 8%
Magnesium 55mg 24mg 7%
Copper 0.111mg 0.166mg 6%
Polyunsaturated fat 0.747g 0.058g 5%
Vitamin C 0mg 4mg 4%
Vitamin B5 0.145mg 0.293mg 3%
Monounsaturated fat 0.639g 0.011g 2%
Calcium 11mg 16mg 1%
Choline 8.6mg 16.7mg 1%
Protein per 100 calories 1.1g 0.34g N/A
Calories per 10 g protein 907kcal 2947kcal N/A
Weight per 100 calories 25g 89g N/A
Unsaturated / Saturated Fat ratio 0.41 2.4 N/A
Net carbs 83.01g 26.83g N/A
Potassium 186mg 183mg 0%
Sugar 44.32g 0.39g N/A
Vitamin A 7µg 3µg 0%
Vitamin K 0.6µg 1µg 0%
Trans fat 0.02g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more ProteinProtein +1055.3%
Contains more FatsFats +3557.1%
Contains more CarbsCarbs +214%
Contains more WaterWater +2765.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
71% 14% 16%
Saturated fat: Sat. Fat 3.346 g
Monounsaturated fat: Mono. Fat 0.639 g
Polyunsaturated fat: Poly. Fat 0.747 g
Poi
Poi
1
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated fat +5709.1%
Contains more Poly. FatPolyunsaturated fat +1187.9%
Contains less Sat. FatSaturated fat -99.1%

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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. Cap'n Crunch Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171642/nutrients
  2. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.