Cheerios (plain) vs Corn flakes
Both count toward 30 plants a week.
| Cheerios (plain) | Corn flakes | |
|---|---|---|
| Protein · per 100 g | 12.4 g | 5.9 g |
| Carbs · per 100 g | 73.2 g | 88.0 g |
| Fat · per 100 g | 6.6 g | 0.9 g |
| Fiber · per 100 g | 10.1 g | 2.7 g |
| Energy · per 100 g | 372.0 kcal | 384.0 kcal |
| Protein · per 100 kcal | 3.3 g | 1.5 g |
| To hit 30 g protein | 242 g · 900 kcal | 508 g · 1953 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Cheerios (plain) delivers 2.2× the protein per calorie of Corn flakes (3.3 g vs 1.5 g per 100 kcal).
More protein / 100 g: CheeriosMore fiber / 100 g: CheeriosLighter per 100 g: CheeriosSmaller 30 g portion: Cheerios
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.