Cap'n Crunch Cereal vs. Tamale — In-Depth Nutrition Comparison
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What are the differences between cap'n Crunch Cereal and tamale?
- Cap'n Crunch Cereal is higher in folate, iron, vitamin B6, vitamin B2, zinc, vitamin B1, vitamin B3, manganese, and carbs, yet tamale is higher in vitamin B12.
- Cap'n Crunch Cereal's daily need coverage for folate is 385% more.
- Cap'n Crunch Cereal has 32 times more vitamin B1 than tamale. While cap'n Crunch Cereal has 1.614mg of vitamin B1, tamale has only 0.05mg.
We used Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Tamales (Navajo) types 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 MagnesiumMagnesium | +150% |
| Contains more PotassiumPotassium | +42% |
| Contains more IronIron | +1491.8% |
| Contains more CopperCopper | +76.2% |
| Contains more ZincZinc | +991.9% |
| Contains more PhosphorusPhosphorus | +68.7% |
| Contains more ManganeseManganese | +329.3% |
| Contains more CalciumCalcium | +163.6% |
| Contains less SodiumSodium | -43.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3128% |
| Contains more Vitamin B2Vitamin B2 | +2177.5% |
| Contains more Vitamin B3Vitamin B3 | +1250% |
| Contains more Vitamin B6Vitamin B6 | +1395.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +10266.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +41.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 1555µg | 15µg | 385% |
| Iron | 19.42mg | 1.22mg | 228% |
| Vitamin B6 | 2.138mg | 0.143mg | 153% |
| Vitamin B2 | 1.822mg | 0.08mg | 134% |
| Zinc | 16.16mg | 1.48mg | 133% |
| Vitamin B1 | 1.614mg | 0.05mg | 130% |
| Vitamin B3 | 21.465mg | 1.59mg | 124% |
| Manganese | 0.747mg | 0.174mg | 25% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Carbs | 85.51g | 18.12g | 22% |
| Sodium | 754mg | 427mg | 14% |
| Calories | 398kcal | 153kcal | 12% |
| Phosphorus | 167mg | 99mg | 10% |
| Magnesium | 55mg | 22mg | 8% |
| Cholesterol | 0mg | 17mg | 6% |
| Copper | 0.111mg | 0.063mg | 5% |
| Starch | 12.27g | 5% | |
| Monounsaturated fat | 0.639g | 2.739g | 5% |
| Protein | 4.39g | 6.28g | 4% |
| Vitamin E | 0.62mg | 0mg | 4% |
| Saturated fat | 3.346g | 2.396g | 4% |
| Fats | 5.12g | 6.12g | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Calcium | 11mg | 29mg | 2% |
| Potassium | 186mg | 131mg | 2% |
| Fiber | 2.5g | 3.1g | 2% |
| Choline | 8.6mg | 2% | |
| Omega-3 (ALA) | 0.029g | 2% | |
| Vitamin A | 7µg | 0µg | 1% |
| Selenium | 6.5µg | 6µg | 1% |
| Vitamin B5 | 0.145mg | 0.205mg | 1% |
| Vitamin K | 0.6µg | 1% | |
| Protein per 100 calories | 1.1g | 4.1g | N/A |
| Calories per 10 g protein | 907kcal | 244kcal | N/A |
| Weight per 100 calories | 25g | 65g | N/A |
| Unsaturated / Saturated Fat ratio | 0.41 | 1.4 | N/A |
| Net carbs | 83.01g | 15.02g | N/A |
| Sugar | 44.32g | 0.99g | N/A |
| Trans fat | 0.02g | N/A | |
| Polyunsaturated fat | 0.747g | 0.688g | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.239mg | 0% | |
| Isoleucine | 0.271mg | 0% | |
| Leucine | 0.568mg | 0% | |
| Lysine | 0.427mg | 0% | |
| Methionine | 0.15mg | 0% | |
| Phenylalanine | 0.275mg | 0% | |
| Valine | 0.318mg | 0% | |
| Histidine | 0.196mg | 0% | |
| Fructose | 0.17g | 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:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more CarbsCarbs | +371.9% |
| Contains more ProteinProtein | +43.1% |
| Contains more FatsFats | +19.5% |
| Contains more WaterWater | +2624% |
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
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains less Sat. FatSaturated fat | -28.4% |
| Contains more Mono. FatMonounsaturated fat | +328.6% |
~equal in
Polyunsaturated fat
~0.688g
