Grape-Nuts Cereal vs. Cap'n Crunch Cereal — In-Depth Nutrition Comparison
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How are grape-Nuts Cereal and cap'n Crunch Cereal different?
- Grape-Nuts Cereal is richer in manganese, iron, phosphorus, and fiber, while cap'n Crunch Cereal is higher in folate, vitamin B2, zinc, vitamin B6, vitamin B1, and vitamin B3.
- Cap'n Crunch Cereal covers your daily need for folate 303% more than grape-Nuts Cereal.
- Grape-Nuts Cereal contains 5 times more fiber than cap'n Crunch Cereal. Grape-Nuts Cereal contains 13g of fiber, while cap'n Crunch Cereal contains 2.5g.
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH types were used 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 | +125.5% |
| Contains more CalciumCalcium | +190.9% |
| Contains more PotassiumPotassium | +115.1% |
| Contains more IronIron | +44.2% |
| Contains more CopperCopper | +206.3% |
| Contains more PhosphorusPhosphorus | +179.6% |
| Contains less SodiumSodium | -38.3% |
| Contains more ManganeseManganese | +333.2% |
| Contains more SeleniumSelenium | +40% |
| Contains more ZincZinc | +680.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +501.4% |
| Contains more Vitamin KVitamin K | +233.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +148.3% |
| Contains more Vitamin B2Vitamin B2 | +1418.3% |
| Contains more Vitamin B3Vitamin B3 | +149% |
| Contains more Vitamin B6Vitamin B6 | +148.6% |
| Contains more FolateFolate | +350.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 345µg | 1555µg | 303% |
| Vitamin B2 | 0.12mg | 1.822mg | 131% |
| Zinc | 2.07mg | 16.16mg | 128% |
| Manganese | 3.236mg | 0.747mg | 108% |
| Iron | 28mg | 19.42mg | 107% |
| Vitamin B6 | 0.86mg | 2.138mg | 98% |
| Vitamin B1 | 0.65mg | 1.614mg | 80% |
| Vitamin B3 | 8.62mg | 21.465mg | 80% |
| Phosphorus | 467mg | 167mg | 43% |
| Fiber | 13g | 2.5g | 42% |
| Copper | 0.34mg | 0.111mg | 25% |
| Magnesium | 124mg | 55mg | 16% |
| Vitamin B5 | 0.872mg | 0.145mg | 15% |
| Protein | 11.22g | 4.39g | 14% |
| Saturated fat | 0.34g | 3.346g | 14% |
| Sodium | 465mg | 754mg | 13% |
| Potassium | 400mg | 186mg | 6% |
| Fats | 1.81g | 5.12g | 5% |
| Selenium | 9.1µg | 6.5µg | 5% |
| Choline | 31.9mg | 8.6mg | 4% |
| Calories | 361kcal | 398kcal | 2% |
| Carbs | 80.49g | 85.51g | 2% |
| Calcium | 32mg | 11mg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin K | 2µg | 0.6µg | 1% |
| Monounsaturated fat | 0.21g | 0.639g | 1% |
| Protein per 100 calories | 3.1g | 1.1g | N/A |
| Calories per 10 g protein | 322kcal | 907kcal | N/A |
| Weight per 100 calories | 28g | 25g | N/A |
| Unsaturated / Saturated Fat ratio | 2.9 | 0.41 | N/A |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 67.49g | 83.01g | N/A |
| Sugar | 8.86g | 44.32g | N/A |
| Vitamin E | 0.62mg | 0.62mg | 0% |
| Trans fat | 0g | 0.02g | N/A |
| Polyunsaturated fat | 0.78g | 0.747g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
Protein:
4.39 g
Fats:
5.12 g
Carbs:
85.51 g
Water:
2.5 g
Other:
2.48 g
| Contains more ProteinProtein | +155.6% |
| Contains more WaterWater | +40% |
| Contains more FatsFats | +182.9% |
~equal in
Carbs
~85.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.34 g
Monounsaturated fat:
Mono. Fat
0.21 g
Polyunsaturated fat:
Poly. Fat
0.78 g
Saturated fat:
Sat. Fat
3.346 g
Monounsaturated fat:
Mono. Fat
0.639 g
Polyunsaturated fat:
Poly. Fat
0.747 g
| Contains less Sat. FatSaturated fat | -89.8% |
| Contains more Mono. FatMonounsaturated fat | +204.3% |
~equal in
Polyunsaturated fat
~0.747g
