Corn Flakes and Crunchy Nut are similar products, but if you love nuts and a little extra flavor and texture, Crunchy Nut is a more interesting alternative to corn flakes. The question is, does this extra flavor come at a cost when it comes to nutrition and particularly sugar content?
In this article, I’ll be comparing Kellogg’s brand Corn Flakes head-to-head against Crunchy Nut to find out which is best for nutrition, and flavor.
So read on to find out much more, which cereal is the winner, and tell us which you like best by voting in our poll.
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Ingredients Comparision
A good way to find out the real difference between two food products is by comparing the ingredients. For this ingredients comparison and throughout this article, I’ll be comparing Kellogg’s Brand Corn Flakes and Kellogg’s Crunchy Nut (although other brand alternatives are available).
Corn Flakes and Crunchy Nut are both corn (or maize) based cereals with added barley malt flavoring, sugar, salt, and various vitamins and minerals.
The main difference between Kellogg’s Corn Flakes and Crunchy Nut is that Crunchy Nut has added peanuts (for the nut element), molasses, and honey to give it a sweeter flavor.
| Corn Flakes Ingredients | Crunchy Nut Ingredients |
| Maize, Barley Malt Extract, Sugar, Salt, Niacin, Iron, Vitamin B6, Riboflavin, Thiamin, Folic Acid, Vitamin D, Vitamin B12 | Maize, Sugar, Peanuts (6%), Barley Malt Flavouring, Molasses, Honey (1%), Salt, Vitamins & Minerals: Niacin, Iron, Vitamin B6, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin), Folic Acid, Vitamin D, Vitamin B12 |
Corn Flakes Vs. Crunchy Nut Nutritional Comparison
We’ll now take a look at the nutritional comparison and to ensure things are fair and accurate this will be weight-for-weight per 30g recommended serving of each cereal.
Best for Calorie Content
When comparing the calories of both kinds of cereals, there’s not much difference between the two, with Crunchy Nut containing just 6 more calories per serving than corn flakes.
| Cereal Type | Calories Per 30g Serving |
| Kellogg’s Corn Flakes | 113kcal |
| Kellogg’s Crunchy Nut | 119kcal |
Best for Carbohydrate Content
I’ve included carbohydrates for information but not in the overall comparison because neither cereal can be considered a low-carb breakfast option.
So for information, both kellogg’s Corn Flakes and Crunchy Nut both contain the same amount of carbs at 25g per 30g of cereal.
| Cereal Type | Carbohydrates Per 30g Serving |
| Kellogg’s Corn Flakes | 25g |
| Kellogg’s Crunchy Nut | 25g |
Best for Sugar Content
One of the main differences between Corn Flakes and Crunchy Nut is the sugar content and as you might expect, Crunchy nut is higher in sugar.
Crunchy Nut contains 8.6g more sugar than corn flakes and in total contains more than two teaspoons of sugar per serving.
To put this into the context of a recommended daily percentage, corn flakes contain 3% and Crunchy Nut contains 12% per serving.
| Cereal Type | Sugar Per 30g Serving |
| Kellogg’s Corn Flakes | 2.4g |
| Kellogg’s Crunchy Nut | 11g |
Best for Protein Content
Neither kind of cereal is particularly high in protein, but if this is something that you’re tracking, corn flakes are slightly higher in protein than Crunchy Nut.
| Cereal Type | Protein Per 30g Serving |
| Kellogg’s Corn Flakes | 2.1g |
| Kellogg’s Crunchy Nut | 1.8g |
Best for Fat Content
Corn flakes and Crunchy Nut are both low fat breakfast cereal options which contain nominal amounts of saturated fat.
Of the two, Crunchy Nut is slightly higher in fat with just over 1g more per serving than corn flakes.
| Cereal Type | Fat Per 30g Serving | Of Which is Saturated Fat |
| Kellogg’s Corn Flakes | 0.3g | 0.1g |
| Kellogg’s Crunchy Nut | 1.4g | 0.2g |
Best for Fiber Content
Corn and rice-based cereals are generally low in dietary fiber and this is the case for corn flakes and Crunchy Nut.
Of the two, corn flakes are slightly higher in fiber per serving, however the difference is nominal.
If you’re looking for a high-fiber cereal, check the ingredients and nutrition and opt for a cereal made from whole grain or bran which contains 5g or more dietary fiber.
| Cereal Type | Dietary Fibre per 30g Serving |
| Kellogg’s Corn Flakes | 0.9g |
| Kellogg’s Crunchy Nut | 0.8g |
Best for Sodium/Salt Content
Most cereals contain added salt in the ingredients and with corn flakes and Crunchy Nut, corn flakes are slightly higher in salt.
In terms of a daily value percentage, corn flakes contain 6% of the recommended amount for an adult and Crunchy Nut contains 4%.
| Cereal Type | Sodium/Salt per 30g Serving |
| Kellogg’s Corn Flakes | 0.34g |
| Kellogg’s Crunchy Nut | 0.23g |
Best for Vitamins/Minerals
Kellogg’s Corn Flakes and Crunchy Nut are both fortified with the same vitamins and minerals, with the only difference being that Crunchy Nut has more folic acid than corn flakes.
The table below shows the daily percentages for each kind of vitamin and mineral which are added to the ingredients which is based on a serving of 30g.
| Vitamin/Mineral Type | Corn Flakes Daily Value % Per Serving | Crunchy Nut Daily Value % Per Serving |
| Vitamin D | 50% | 50% |
| Iron | 17% | 17% |
| Thiamin (B1) | 25% | 25% |
| Riboflavin | 25% | 25% |
| Vitamin B12 | 25% | 25% |
| Niacin | 25% | 25% |
| Folic Acid | 25% | 50% |
Best for Flavor/Texture
We need your help to find out which the public favorite when it comes to taste between corn flakes and Crunchy Nut so we can gather unbiased data over time.
Please tell us which you like best between the two, and once you vote, the winner so far will be revealed (no personal information is required to vote).
Overall Winner
We’ve now compared all categories in nutrition and the cereal wich has come best in the most categories between corn flakes and Crunchy Nut is – Corn Flakes.
Although in most nutritional categories, there’s little difference between the two cereals, conrn flakes are slightly lower in calories, are lower in sugar, slightly higher in protein and fiber and lower in fat.
In contrast, Crunchy Nut are slightly lowe in salt and contain more folic acid than corn flakes.
So it all comes down to which you like best and which suits your diet, although they taste amazing, Crunchy Nut are higher in sugar, which is an important factor for many consumers.
| Comparison Category | Winner (Original Corn Flakes or Crunchy Nut) |
| Best for Calorie Content | Corn Flakes |
| Best for Sugar Content | Corn Flakes |
| Best for Protein Content | Corn Flakes |
| Best for Fat Content | Corn Flakes |
| Best for Fiber Content | Corn Flakes |
| Best for Sodium Content | Crunchy Nut |
| Best for Vitamins/Minerals | Crunchy Nut |
| Overall Winner | Corn Flakes |
More Corn Flakes Vs. Crunchy Nut FAQs
The base of Crunchy Nut are basically corn flakes with the main ingredient being corn (or maize). Crunchy Nut have more added ingredients including peanuts, honey and molasses.
When compared to other cereals such as original corn flakes, Crunchy Nut is higher in sugar per serving and contains over two teaspoons of sugar per 30g serving.
Related Articles
I hope this article has helped you to find the information you were looking for; you might also find the following articles helpful too:
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Shredded Wheat Vs Weetabix – Which is Best?
References Used for this Article
To ensure the nutritional information used in this article is accurate, I have used data from the manufacturers; the links below contain the source information: