Cap'n Crunch Cereal vs. Cereals ready-to-eat, Post, Waffle Crisp — In-Depth Nutrition Comparison
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A recap on the differences between cap'n Crunch Cereal and cereals ready-to-eat, Post, Waffle Crisp
- Cap'n Crunch Cereal has more folate, iron, zinc, vitamin B6, vitamin B2, vitamin B1, and vitamin B3; however, cereals ready-to-eat, Post, Waffle Crisp is higher in vitamin B12, vitamin A, and selenium.
- Cap'n Crunch Cereal covers your daily folate needs 306% more than cereals ready-to-eat, Post, Waffle Crisp.
- Cereals ready-to-eat, Post, Waffle Crisp contains 2 times less iron than cap'n Crunch Cereal. Cap'n Crunch Cereal contains 19.42mg of iron, while cereals ready-to-eat, Post, Waffle Crisp contains 9mg.
Food varieties used in this article are Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Cereals ready-to-eat, Post, Waffle Crisp.
Infographic
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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 | +115.8% |
| Contains more ZincZinc | +115.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +30.9% |
| Contains more CalciumCalcium | +118.2% |
| Contains more PotassiumPotassium | +14% |
| Contains more CopperCopper | +80.2% |
| Contains more PhosphorusPhosphorus | +41.9% |
| Contains less SodiumSodium | -21% |
| Contains more SeleniumSelenium | +206.2% |
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 EVitamin E | +55% |
| Contains more Vitamin B1Vitamin B1 | +29.1% |
| Contains more Vitamin B2Vitamin B2 | +30.1% |
| Contains more Vitamin B3Vitamin B3 | +28.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +25.8% |
| Contains more FolateFolate | +367% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +10471.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 1555µg | 333µg | 306% |
| Vitamin B12 | 0µg | 5µg | 208% |
| Iron | 19.42mg | 9mg | 130% |
| Vitamin A | 7µg | 740µg | 81% |
| Zinc | 16.16mg | 7.5mg | 79% |
| Vitamin B6 | 2.138mg | 1.7mg | 34% |
| Manganese | 0.747mg | 32% | |
| Vitamin B2 | 1.822mg | 1.4mg | 32% |
| Vitamin B1 | 1.614mg | 1.25mg | 30% |
| Vitamin B3 | 21.465mg | 16.7mg | 30% |
| Selenium | 6.5µg | 19.9µg | 24% |
| Vitamin D* | 0 IU | 133 IU | 17% |
| Vitamin D | 0µg | 3.3µg | 17% |
| Saturated fat | 3.346g | 0.9g | 11% |
| Copper | 0.111mg | 0.2mg | 10% |
| Phosphorus | 167mg | 237mg | 10% |
| Fiber | 2.5g | 4.4g | 8% |
| Sodium | 754mg | 596mg | 7% |
| Polyunsaturated fat | 0.747g | 1.7g | 6% |
| Protein | 4.39g | 6.6g | 4% |
| Magnesium | 55mg | 72mg | 4% |
| Vitamin B5 | 0.145mg | 3% | |
| Monounsaturated fat | 0.639g | 1.7g | 3% |
| Carbs | 85.51g | 83g | 1% |
| Calcium | 11mg | 24mg | 1% |
| Potassium | 186mg | 212mg | 1% |
| Vitamin E | 0.62mg | 0.4mg | 1% |
| Vitamin K | 0.6µg | 1.2µg | 1% |
| Choline | 8.6mg | 15.5mg | 1% |
| Calories | 398kcal | 390kcal | 0% |
| Protein per 100 calories | 1.1g | 1.7g | N/A |
| Calories per 10 g protein | 907kcal | 591kcal | N/A |
| Weight per 100 calories | 25g | 26g | N/A |
| Fats | 5.12g | 5g | 0% |
| Unsaturated / Saturated Fat ratio | 0.41 | 3.8 | N/A |
| Net carbs | 83.01g | 78.6g | N/A |
| Sugar | 44.32g | 34.7g | N/A |
| Trans fat | 0.02g | 0.5g | 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:
6.6 g
Fats:
5 g
Carbs:
83 g
Water:
2.5 g
Other:
2.9 g
| Contains more ProteinProtein | +50.3% |
~equal in
Fats
~5g
~equal in
Carbs
~83g
~equal in
Water
~2.5g
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
0.9 g
Monounsaturated fat:
Mono. Fat
1.7 g
Polyunsaturated fat:
Poly. Fat
1.7 g
| Contains less Sat. FatSaturated fat | -73.1% |
| Contains more Mono. FatMonounsaturated fat | +166% |
| Contains more Poly. FatPolyunsaturated fat | +127.6% |
