Special K (original) vs Cheerios (plain)
Both count toward 30 plants a week.
| Special K (original) | Cheerios (plain) | |
|---|---|---|
| Protein · per 100 g | 15.0 g | 12.4 g |
| Carbs · per 100 g | 76.0 g | 73.2 g |
| Fat · per 100 g | 1.0 g | 6.6 g |
| Fiber · per 100 g | 3.0 g | 10.1 g |
| Energy · per 100 g | 379 kcal | 372.0 kcal |
| Protein · per 100 kcal | 4.0 g | 3.3 g |
| To hit 30 g protein | 200 g · 758 kcal | 242 g · 900 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: Special K (original) delivers 1.2× the protein per calorie of Cheerios (plain) (4.0 g vs 3.3 g per 100 kcal).
More protein / 100 g: Special KMore fiber / 100 g: CheeriosLighter per 100 g: CheeriosSmaller 30 g portion: Special K
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.