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  6. Grape-Nuts Cereal vs. Kellogg's Special K

Grape-Nuts Cereal vs. Kellogg's Special K — In-Depth Nutrition Comparison

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A recap on differences between Grape-Nuts Cereal and Kellogg's Special K

  • Grape-Nuts Cereal is higher in Phosphorus, yet Kellogg's Special K is higher in Vitamin B12, Vitamin B6, Folate, Vitamin B2, Vitamin E , Vitamin B3, Vitamin B1, Selenium, and Vitamin C.
  • Kellogg's Special K covers your daily Vitamin B12 needs 808% more than Grape-Nuts Cereal.
  • Grape-Nuts Cereal contains 10 times more Phosphorus than Kellogg's Special K. While Grape-Nuts Cereal contains 467mg of Phosphorus, Kellogg's Special K contains only 48mg.

Food varieties used in this article are Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K.

Infographic

Grape-Nuts Cereal vs Kellogg's Special K infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Grape-Nuts Cereal
Grape-Nuts Cereal
8
:
1
Kellogg's Special K
Kellogg's Special K
Contains more Calcium +39.1%
Contains more Magnesium +933.3%
Contains more Phosphorus +872.9%
Contains more Potassium +654.7%
Contains less Sodium -30.3%
Contains more Zinc +200%
Contains more Copper +89.9%
Contains more Selenium +503.3%
Equal in Iron - 28
Grape-Nuts Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 1050% 89% 201% 36% 61% 57% 114% 423% 50%
Kellogg's Special K
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 1050% 9% 21% 5% 87% 19% 60% 0% 300%
Contains more Calcium +39.1%
Contains more Magnesium +933.3%
Contains more Phosphorus +872.9%
Contains more Potassium +654.7%
Contains less Sodium -30.3%
Contains more Zinc +200%
Contains more Copper +89.9%
Contains more Selenium +503.3%
Equal in Iron - 28

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Grape-Nuts Cereal
Grape-Nuts Cereal
2
:
10
Kellogg's Special K
Kellogg's Special K
Contains more Vitamin K +1900%
Contains more Vitamin A +41575%
Contains more Vitamin E +2367.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +67900%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +1491.7%
Contains more Vitamin B3 +162.2%
Contains more Vitamin B6 +648.8%
Contains more Folate +273.9%
Contains more Vitamin B12 +∞%
Grape-Nuts Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 1% 163% 28% 162% 53% 199% 259% 0% 5%
Kellogg's Special K
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 306% 99% 227% 423% 441% 424% 0% 1487% 968% 2425% 1%
Contains more Vitamin K +1900%
Contains more Vitamin A +41575%
Contains more Vitamin E +2367.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +67900%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +1491.7%
Contains more Vitamin B3 +162.2%
Contains more Vitamin B6 +648.8%
Contains more Folate +273.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape-Nuts Cereal
Grape-Nuts Cereal
3
:
2
Kellogg's Special K
Kellogg's Special K
Contains more Water +16.7%
Contains more Protein +58.6%
Contains more Other +34.9%
Equal in Fats - 1.79
Equal in Carbs - 73.4
Grape-Nuts Cereal
11% 2% 80% 4% 3%
Protein: 11.22 g
Fats: 1.81 g
Carbs: 80.49 g
Water: 3.5 g
Other: 2.98 g
Kellogg's Special K
18% 2% 73% 3% 4%
Protein: 17.79 g
Fats: 1.79 g
Carbs: 73.4 g
Water: 3 g
Other: 4.02 g
Contains more Water +16.7%
Contains more Protein +58.6%
Contains more Other +34.9%
Equal in Fats - 1.79
Equal in Carbs - 73.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape-Nuts Cereal
Grape-Nuts Cereal
2
:
1
Kellogg's Special K
Kellogg's Special K
Contains less Saturated Fat -15%
Contains more Polyunsaturated fat +95%
Contains more Monounsaturated Fat +42.9%
Grape-Nuts Cereal
26% 16% 59%
Saturated Fat: 0.34 g
Monounsaturated Fat: 0.21 g
Polyunsaturated fat: 0.78 g
Kellogg's Special K
36% 27% 36%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.3 g
Polyunsaturated fat: 0.4 g
Contains less Saturated Fat -15%
Contains more Polyunsaturated fat +95%
Contains more Monounsaturated Fat +42.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape-Nuts Cereal Kellogg's Special K
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Kellogg's Special K Opinion
Net carbs 67.49g 72g Kellogg's Special K
Protein 11.22g 17.79g Kellogg's Special K
Fats 1.81g 1.79g Grape-Nuts Cereal
Carbs 80.49g 73.4g Grape-Nuts Cereal
Calories 361kcal 377kcal Kellogg's Special K
Sugar 8.86g 12.69g Grape-Nuts Cereal
Fiber 13g 1.4g Grape-Nuts Cereal
Calcium 32mg 23mg Grape-Nuts Cereal
Iron 28mg 28mg
Magnesium 124mg 12mg Grape-Nuts Cereal
Phosphorus 467mg 48mg Grape-Nuts Cereal
Potassium 400mg 53mg Grape-Nuts Cereal
Sodium 465mg 667mg Grape-Nuts Cereal
Zinc 2.07mg 0.69mg Grape-Nuts Cereal
Copper 0.34mg 0.179mg Grape-Nuts Cereal
Manganese 3.236mg Grape-Nuts Cereal
Selenium 9.1µg 54.9µg Kellogg's Special K
Vitamin A 4IU 1667IU Kellogg's Special K
Vitamin A RAE 0µg 500µg Kellogg's Special K
Vitamin E 0.62mg 15.3mg Kellogg's Special K
Vitamin D 0IU 134IU Kellogg's Special K
Vitamin D 0µg 3.3µg Kellogg's Special K
Vitamin C 0.1mg 68mg Kellogg's Special K
Vitamin B1 0.65mg 1.69mg Kellogg's Special K
Vitamin B2 0.12mg 1.91mg Kellogg's Special K
Vitamin B3 8.62mg 22.6mg Kellogg's Special K
Vitamin B5 0.872mg Grape-Nuts Cereal
Vitamin B6 0.86mg 6.44mg Kellogg's Special K
Folate 345µg 1290µg Kellogg's Special K
Vitamin B12 0µg 19.4µg Kellogg's Special K
Vitamin K 2µg 0.1µg Grape-Nuts Cereal
Saturated Fat 0.34g 0.4g Grape-Nuts Cereal
Monounsaturated Fat 0.21g 0.3g Kellogg's Special K
Polyunsaturated fat 0.78g 0.4g Grape-Nuts Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape-Nuts Cereal Kellogg's Special K
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
73%
Grape-Nuts Cereal
575%
Kellogg's Special K
Minerals Daily Need Coverage Score
209%
Grape-Nuts Cereal
156%
Kellogg's Special K

Comparison summary

Which food is lower in glycemic index?
Kellogg's Special K
Kellogg's Special K is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Kellogg's Special K
Kellogg's Special K is relatively richer in vitamins
Which food is lower in Sugar?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Sugar (difference - 3.83g)
Which food contains less Sodium?
Grape-Nuts Cereal
Grape-Nuts Cereal contains less Sodium (difference - 202mg)
Which food is lower in Saturated Fat?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Saturated Fat (difference - 0.06g)
Which food is richer in minerals?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.