Side-by-side comparison

BRAN FLAKES WHOLE GRAIN WHEAT AND BRAN CEREAL, WHOLE GRAIN WHEAT AND BRAN vs Cap'n Crunch Sweetened Corn & Oat Cereal 14 Ounce Paper Box

BRAN FLAKES WHOLE GRAIN WHEAT AND BRAN CEREAL, WHOLE GRAIN WHEAT AND BRAN wins by 51 points on FoodScore. Nutrient breakdown below — green values are better per field.

Verdict

FoodScore: BRAN FLAKES WHOLE GRAIN WHEAT AND BRAN CEREAL, WHOLE GRAIN WHEAT AND BRAN scores 52/100, Cap'n Crunch Sweetened Corn & Oat Cereal 14 Ounce Paper Box scores 1/100. BRAN FLAKES WHOLE GRAIN WHEAT AND BRAN CEREAL, WHOLE GRAIN WHEAT AND BRAN wins by 51 points on added sugar (16.7g vs 30.9g per 100 g) and saturated fat (0g vs 1.9g per 100 g).

0/ 100

grain

BRAN FLAKES WHOLE GRAIN WHEAT AND BRAN CEREAL, WHOLE GRAIN WHEAT AND BRAN

Decent · 1 cup

0/ 100

grain

Cap'n Crunch Sweetened Corn & Oat Cereal 14 Ounce Paper Box

Avoid · 3/4 cup (27g) Cereal Alone

Per 100gBRAN FLAKES WHOLE GRAIN WHEAT AND BRAN CEREAL, WHOLE GRAIN WHEAT AND BRANCap'n Crunch Sweetened Corn & Oat Cereal 14 Ounce Paper Box

Calories305.56 kcal396.3 kcal

Protein11.11 g4.15 g

Fiber19.39 g2.1 g

Total fat2.78 g4.96 g

Saturated fat0 g1.92 g

Added sugar16.7 g30.85 g

Sodium527.78 mg751.85 mg

Potassium583.33 mg138.15 mg

Calcium28.06 mg9 mg

Iron25 mg18.19 mg

Comparison uses per-100g nutrient values from USDA FoodData Central. Each field is marked in green for the option that is healthier on that specific row — but the final FoodScore weighs all fields together plus processing level (NOVA) to produce a single 0–100 number.