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  6. Kellogg's Corn Flakes vs. Grape-Nuts Cereal

Kellogg's Corn Flakes vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison

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How are Kellogg's Corn Flakes and Grape-Nuts Cereal different?

  • Kellogg's Corn Flakes are richer in Vitamin B12, Vitamin B2, Vitamin B6, Vitamin B3, Vitamin B1, Vitamin A RAE, and Vitamin D, while Grape-Nuts Cereal is higher in Manganese, Phosphorus, and Fiber.
  • Kellogg's Corn Flakes covers your daily need of Vitamin B12 208% more than Grape-Nuts Cereal.

Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal types were used in this article.

Infographic

Kellogg's Corn Flakes vs Grape-Nuts Cereal 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.
Kellogg's Corn Flakes
Kellogg's Corn Flakes
1
:
9
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Calcium +540%
Contains more Magnesium +217.9%
Contains more Phosphorus +357.8%
Contains more Potassium +138.1%
Contains less Sodium -36.2%
Contains more Zinc +107%
Contains more Copper +71.7%
Contains more Manganese +1826.2%
Equal in Iron - 28
Equal in Selenium - 9.1
Kellogg's Corn Flakes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 1084% 28% 44% 15% 96% 28% 66% 22% 46%
Grape-Nuts Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 1050% 89% 201% 36% 61% 57% 114% 423% 50%
Contains more Calcium +540%
Contains more Magnesium +217.9%
Contains more Phosphorus +357.8%
Contains more Potassium +138.1%
Contains less Sodium -36.2%
Contains more Zinc +107%
Contains more Copper +71.7%
Contains more Manganese +1826.2%
Equal in Iron - 28
Equal in Selenium - 9.1

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.
Kellogg's Corn Flakes
Kellogg's Corn Flakes
9
:
3
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Vitamin A +44550%
Contains more Vitamin D +∞%
Contains more Vitamin C +20900%
Contains more Vitamin B1 +106.2%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +107.7%
Contains more Vitamin B6 +108.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +416.7%
Contains more Vitamin B5 +280.8%
Contains more Vitamin K +∞%
Equal in Folate - 345
Kellogg's Corn Flakes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 108% 3% 108% 70% 335% 351% 336% 14% 414% 268% 625% 0%
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%
Contains more Vitamin A +44550%
Contains more Vitamin D +∞%
Contains more Vitamin C +20900%
Contains more Vitamin B1 +106.2%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +107.7%
Contains more Vitamin B6 +108.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +416.7%
Contains more Vitamin B5 +280.8%
Contains more Vitamin K +∞%
Equal in Folate - 345

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kellogg's Corn Flakes
Kellogg's Corn Flakes
3
:
2
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Other +42.3%
Contains more Protein +49.6%
Contains more Fats +352.5%
Equal in Carbs - 80.49
Equal in Water - 3.5
Kellogg's Corn Flakes
8% 84% 4% 4%
Protein: 7.5 g
Fats: 0.4 g
Carbs: 84.1 g
Water: 3.76 g
Other: 4.24 g
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
Contains more Other +42.3%
Contains more Protein +49.6%
Contains more Fats +352.5%
Equal in Carbs - 80.49
Equal in Water - 3.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kellogg's Corn Flakes
Kellogg's Corn Flakes
1
:
2
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains less Saturated Fat -65.9%
Contains more Monounsaturated Fat +213.4%
Contains more Polyunsaturated fat +298%
Kellogg's Corn Flakes
31% 18% 52%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.067 g
Polyunsaturated fat: 0.196 g
Grape-Nuts Cereal
26% 16% 59%
Saturated Fat: 0.34 g
Monounsaturated Fat: 0.21 g
Polyunsaturated fat: 0.78 g
Contains less Saturated Fat -65.9%
Contains more Monounsaturated Fat +213.4%
Contains more Polyunsaturated fat +298%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kellogg's Corn Flakes Grape-Nuts Cereal Opinion
Net carbs 80.8g 67.49g Kellogg's Corn Flakes
Protein 7.5g 11.22g Grape-Nuts Cereal
Fats 0.4g 1.81g Grape-Nuts Cereal
Carbs 84.1g 80.49g Kellogg's Corn Flakes
Calories 357kcal 361kcal Grape-Nuts Cereal
Sugar 9.5g 8.86g Grape-Nuts Cereal
Fiber 3.3g 13g Grape-Nuts Cereal
Calcium 5mg 32mg Grape-Nuts Cereal
Iron 28.9mg 28mg Kellogg's Corn Flakes
Magnesium 39mg 124mg Grape-Nuts Cereal
Phosphorus 102mg 467mg Grape-Nuts Cereal
Potassium 168mg 400mg Grape-Nuts Cereal
Sodium 729mg 465mg Grape-Nuts Cereal
Zinc 1mg 2.07mg Grape-Nuts Cereal
Copper 0.198mg 0.34mg Grape-Nuts Cereal
Manganese 0.168mg 3.236mg Grape-Nuts Cereal
Selenium 8.3µg 9.1µg Grape-Nuts Cereal
Vitamin A 1786IU 4IU Kellogg's Corn Flakes
Vitamin A RAE 490µg 0µg Kellogg's Corn Flakes
Vitamin E 0.12mg 0.62mg Grape-Nuts Cereal
Vitamin D 143IU 0IU Kellogg's Corn Flakes
Vitamin D 3.6µg 0µg Kellogg's Corn Flakes
Vitamin C 21mg 0.1mg Kellogg's Corn Flakes
Vitamin B1 1.34mg 0.65mg Kellogg's Corn Flakes
Vitamin B2 1.52mg 0.12mg Kellogg's Corn Flakes
Vitamin B3 17.9mg 8.62mg Kellogg's Corn Flakes
Vitamin B5 0.229mg 0.872mg Grape-Nuts Cereal
Vitamin B6 1.79mg 0.86mg Kellogg's Corn Flakes
Folate 357µg 345µg Kellogg's Corn Flakes
Vitamin B12 5µg 0µg Kellogg's Corn Flakes
Vitamin K 0µg 2µg Grape-Nuts Cereal
Tryptophan 0.045mg Kellogg's Corn Flakes
Threonine 0.227mg Kellogg's Corn Flakes
Isoleucine 0.25mg Kellogg's Corn Flakes
Leucine 1.044mg Kellogg's Corn Flakes
Lysine 0.079mg Kellogg's Corn Flakes
Methionine 0.136mg Kellogg's Corn Flakes
Phenylalanine 0.374mg Kellogg's Corn Flakes
Valine 0.306mg Kellogg's Corn Flakes
Histidine 0.17mg Kellogg's Corn Flakes
Saturated Fat 0.116g 0.34g Kellogg's Corn Flakes
Monounsaturated Fat 0.067g 0.21g Grape-Nuts Cereal
Polyunsaturated fat 0.196g 0.78g Grape-Nuts Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kellogg's Corn Flakes Grape-Nuts Cereal
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
219%
Kellogg's Corn Flakes
73%
Grape-Nuts Cereal
Minerals Daily Need Coverage Score
143%
Kellogg's Corn Flakes
209%
Grape-Nuts Cereal

Comparison summary

Which food is lower in Saturated Fat?
Kellogg's Corn Flakes
Kellogg's Corn Flakes is lower in Saturated Fat (difference - 0.224g)
Which food is richer in vitamins?
Kellogg's Corn Flakes
Kellogg's Corn Flakes is relatively richer in vitamins
Which food is lower in Sugar?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Grape-Nuts Cereal
Grape-Nuts Cereal contains less Sodium (difference - 264mg)
Which food is lower in glycemic index?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in glycemic index (difference - 5)
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.