Cap'n Crunch Cereal vs. Popcorn — In-Depth Nutrition Comparison
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The main differences between cap'n Crunch Cereal and popcorn
- Cap'n Crunch Cereal has more folate, iron, vitamin B6, vitamin B2, vitamin B1, vitamin B3, and zinc; however, popcorn has more fiber and phosphorus.
- Daily need coverage for folate for cap'n Crunch Cereal is 381% higher.
- Popcorn has 94 times less sodium than cap'n Crunch Cereal. Cap'n Crunch Cereal has 754mg of sodium, while popcorn has 8mg.
Food types used in this article are Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Snacks, popcorn, air-popped.
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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 CalciumCalcium | +57.1% |
| Contains more IronIron | +508.8% |
| Contains more ZincZinc | +424.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +161.8% |
| Contains more PotassiumPotassium | +76.9% |
| Contains more CopperCopper | +136% |
| Contains more PhosphorusPhosphorus | +114.4% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +49% |
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 | +113.8% |
| Contains more Vitamin B1Vitamin B1 | +1451.9% |
| Contains more Vitamin B2Vitamin B2 | +2095.2% |
| Contains more Vitamin B3Vitamin B3 | +830% |
| Contains more Vitamin B6Vitamin B6 | +1261.8% |
| Contains more FolateFolate | +4916.1% |
| Contains more Vitamin AVitamin A | +42.9% |
| Contains more Vitamin B5Vitamin B5 | +251.7% |
| Contains more Vitamin KVitamin K | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 1555µg | 31µg | 381% |
| Iron | 19.42mg | 3.19mg | 203% |
| Vitamin B6 | 2.138mg | 0.157mg | 152% |
| Vitamin B2 | 1.822mg | 0.083mg | 134% |
| Vitamin B1 | 1.614mg | 0.104mg | 126% |
| Vitamin B3 | 21.465mg | 2.308mg | 120% |
| Zinc | 16.16mg | 3.08mg | 119% |
| Fiber | 2.5g | 14.5g | 48% |
| Sodium | 754mg | 8mg | 32% |
| Phosphorus | 167mg | 358mg | 27% |
| Starch | 54.4g | 22% | |
| Magnesium | 55mg | 144mg | 21% |
| Protein | 4.39g | 12.94g | 17% |
| Copper | 0.111mg | 0.262mg | 17% |
| Manganese | 0.747mg | 1.113mg | 16% |
| Selenium | 6.5µg | 0µg | 12% |
| Saturated fat | 3.346g | 0.637g | 12% |
| Polyunsaturated fat | 0.747g | 2.318g | 10% |
| Vitamin B5 | 0.145mg | 0.51mg | 7% |
| Potassium | 186mg | 329mg | 4% |
| Carbs | 85.51g | 77.78g | 3% |
| Vitamin E | 0.62mg | 0.29mg | 2% |
| Choline | 8.6mg | 21.2mg | 2% |
| Calories | 398kcal | 387kcal | 1% |
| Fats | 5.12g | 4.54g | 1% |
| Vitamin K | 0.6µg | 1.2µg | 1% |
| Monounsaturated fat | 0.639g | 0.95g | 1% |
| Protein per 100 calories | 1.1g | 3.3g | N/A |
| Calories per 10 g protein | 907kcal | 299kcal | N/A |
| Weight per 100 calories | 25g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 0.41 | 5.1 | N/A |
| Net carbs | 83.01g | 63.28g | N/A |
| Calcium | 11mg | 7mg | 0% |
| Sugar | 44.32g | 0.87g | N/A |
| Vitamin A | 7µg | 10µg | 0% |
| Trans fat | 0.02g | N/A | |
| Tryptophan | 0.085mg | 0% | |
| Threonine | 0.452mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.338mg | 0% | |
| Methionine | 0.252mg | 0% | |
| Phenylalanine | 0.59mg | 0% | |
| Valine | 0.607mg | 0% | |
| Histidine | 0.367mg | 0% | |
| Fructose | 0.07g | 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:
12.94 g
Fats:
4.54 g
Carbs:
77.78 g
Water:
3.32 g
Other:
1.42 g
| Contains more FatsFats | +12.8% |
| Contains more ProteinProtein | +194.8% |
| Contains more WaterWater | +32.8% |
~equal in
Carbs
~77.78g
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
0.637 g
Monounsaturated fat:
Mono. Fat
0.95 g
Polyunsaturated fat:
Poly. Fat
2.318 g
| Contains less Sat. FatSaturated fat | -81% |
| Contains more Mono. FatMonounsaturated fat | +48.7% |
| Contains more Poly. FatPolyunsaturated fat | +210.3% |
