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Cheese popcorn vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison

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How are cheese popcorn and grape-Nuts Cereal different?

  • Cheese popcorn is richer in vitamin B12 and vitamin E, while grape-Nuts Cereal is higher in iron, manganese, folate, vitamin B6, vitamin B3, vitamin B1, and copper.
  • Grape-Nuts Cereal covers your daily need for iron, 322% more than cheese popcorn.
  • Grape-Nuts Cereal is lower in saturated fat.

Snacks, popcorn, cheese-flavor and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal types were used in this article.

Infographic

Cheese popcorn vs Grape-Nuts Cereal infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 34% 23% 84% 47% 55% 155% 116% 93% 65%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 89% 9.6% 35% 1050% 113% 56% 200% 61% 422% 50%
Contains more CalciumCalcium +253.1%
Contains more SeleniumSelenium +31.9%
Contains more MagnesiumMagnesium +36.3%
Contains more PotassiumPotassium +53.3%
Contains more IronIron +1150%
Contains more CopperCopper +142.9%
Contains more PhosphorusPhosphorus +29.4%
Contains less SodiumSodium -47.7%
Contains more ManganeseManganese +353.9%
~equal in Zinc ~2.07mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 2.7% 76% 0% 31% 56% 27% 28% 54% 66% 21% 8.3% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 12% 0% 163% 28% 162% 52% 198% 0% 5% 259% 17%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +516.1%
Contains more Vitamin B2Vitamin B2 +100.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +310%
Contains more Vitamin B1Vitamin B1 +424.2%
Contains more Vitamin B3Vitamin B3 +493.3%
Contains more Vitamin B5Vitamin B5 +89.2%
Contains more Vitamin B6Vitamin B6 +266%
Contains more FolateFolate +3036.4%
Contains more CholineCholine +108.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese popcorn Grape-Nuts Cereal DV% diff.
Iron 2.24mg 28mg 322%
Manganese 0.713mg 3.236mg 110%
Polyunsaturated fat 15.37g 0.78g 97%
Folate 11µg 345µg 84%
Vitamin B6 0.235mg 0.86mg 48%
Fats 33.2g 1.81g 48%
Vitamin B3 1.453mg 8.62mg 45%
Vitamin B1 0.124mg 0.65mg 44%
Saturated fat 6.41g 0.34g 28%
Monounsaturated fat 9.7g 0.21g 24%
Vitamin B12 0.53µg 0µg 22%
Copper 0.14mg 0.34mg 22%
Vitamin E 3.82mg 0.62mg 21%
Sodium 889mg 465mg 18%
Phosphorus 361mg 467mg 15%
Fiber 9.9g 13g 12%
Carbs 51.6g 80.49g 10%
Vitamin B2 0.241mg 0.12mg 9%
Vitamin B5 0.461mg 0.872mg 8%
Calories 526kcal 361kcal 8%
Magnesium 91mg 124mg 8%
Calcium 113mg 32mg 8%
Selenium 12µg 9.1µg 5%
Vitamin K 8.2µg 2µg 5%
Protein 9.3g 11.22g 4%
Potassium 261mg 400mg 4%
Cholesterol 11mg 0mg 4%
Choline 15.3mg 31.9mg 3%
Vitamin A 8µg 0µg 1%
Zinc 2.01mg 2.07mg 1%
Vitamin C 0.5mg 0.1mg 0%
Net carbs 41.7g 67.49g N/A
Sugar 0.79g 8.86g N/A
Tryptophan 0.094mg 0%
Threonine 0.417mg 0%
Isoleucine 0.402mg 0%
Leucine 1.024mg 0%
Lysine 0.443mg 0%
Methionine 0.191mg 0%
Phenylalanine 0.405mg 0%
Valine 0.489mg 0%
Histidine 0.252mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 33% 52% 3% 3%
Protein: 9.3 g
Fats: 33.2 g
Carbs: 51.6 g
Water: 2.5 g
Other: 3.4 g
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 FatsFats +1734.3%
Contains more OtherOther +14.1%
Contains more ProteinProtein +20.6%
Contains more CarbsCarbs +56%
Contains more WaterWater +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 6.41 g
Monounsaturated fat: Mono. Fat 9.7 g
Polyunsaturated fat: Poly. Fat 15.37 g
26% 16% 59%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.21 g
Polyunsaturated fat: Poly. Fat 0.78 g
Contains more Mono. FatMonounsaturated fat +4519%
Contains more Poly. FatPolyunsaturated fat +1870.5%
Contains less Sat. FatSaturated fat -94.7%

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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. Cheese popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167960/nutrients
  2. 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.