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Cap’n’Crunch vs Golden Grahams: Which Is Healthier In 2025?

Below we compare Quaker Oats Cap’n’Crunch and General Mills Golden Grahams to see which one is healthier in 2024.

Here are the key details:

Cap’n’Crunch vs Golden Grahams
Cap’n’Crunch Golden Grahams
Manufacturer of cereal Quaker Oats General Mills
Serving Size (number of cups) 0.75 0.75
Serving Weight (ounces per serving) 1.0 1.0
Calories per serving 120 110
Grams of protein per serving 1 1
Grams of fat per serving 2 1
Milligrams of sodium per serving 220 280
Grams of dietary fiber per serving 0.0 0.0
Grams of complex carbohydrates per serving 12.0 15.0
Grams of sugars per serving 12 9
Milligrams of potassium per serving 35 45
Vitamins and minerals percentage* 25 25
Cereal Rating 18.04 23.8

* 0, 25, or 100, indicating the typical percentage of the daily FDA recommendation.

Quaker Oats Cap’n’Crunch vs General Mills Golden Grahams Calories Per Serving

Quaker Oats Cap’n’Crunch has 120 calories per serving.

Compared to General Mills Golden Grahams which has 110 calories per serving.

Cap’n’Crunch vs Golden Grahams Grams Of Protein Per Serving

Cap’n’Crunch has 1 grams of protein per serving.

Compared to Golden Grahams which has 1 grams of protein.

Cap’n’Crunch vs Golden Grahams Grams Of Fat Per Serving

Cap’n’Crunch has 2 grams of fat per serving.

Compared to Golden Grahams which has 1 grams of fat.

Cap’n’Crunch vs Golden Grahams Milligrams Of Sodium Per Serving

Cap’n’Crunch has 220 milligrams of sodium per serving.

Compared to Golden Grahams which has 280 milligrams of sodium.

Cap’n’Crunch vs Golden Grahams Grams Of Dietary Fiber Per Serving

Cap’n’Crunch has 0.0 grams of dietary fiber per serving.

Compared to Golden Grahams which has 0.0 grams of dietary fiber.

Cap’n’Crunch vs Golden Grahams Grams of Sugars Per Serving

Cap’n’Crunch has 12 grams of sugars per serving.

Compared to Golden Grahams which has 9 grams of sugars.

Cap’n’Crunch vs Golden Grahams Grams of Complex Carbohydrates Per Serving

Cap’n’Crunch has 12.0 grams of complex carbohydrates per serving.

Compared to Golden Grahams which has 15.0 grams of complex carbohydrates.

Notes about data: The data for this Quaker Oats Cap’n’Crunch vs General Mills Golden Grahams comparison comes from here. The data was believed to be correct at the time of publication but serving sizes, ingredients and/or nutritional information may have changed. Be sure to check the Quaker Oats and General Mills’s websites for the most up-to-date information.

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