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  6. Clif Bar vs. Grape-Nuts Cereal

Clif Bar vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison

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How are Clif Bar and Grape-Nuts Cereal different?

  • Clif Bar is higher in Vitamin C, Vitamin B12, Calcium, Vitamin K, and Vitamin B5, however, Grape-Nuts Cereal is richer in Iron, Folate, Manganese, Vitamin B3, and Phosphorus.
  • Daily need coverage for Iron from Grape-Nuts Cereal is 267% higher.

Snacks, CLIF BAR, mixed flavors and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal are the varieties used in this article.

Infographic

Clif Bar 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.
Clif Bar
Clif Bar
7
:
3
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Calcium +1050%
Contains more Magnesium +18.5%
Contains less Sodium -58.1%
Contains more Zinc +113%
Contains more Copper +29.7%
Contains more Selenium +126.4%
Contains more Iron +323%
Contains more Phosphorus +58.8%
Contains more Manganese +50.8%
Equal in Potassium - 400
Clif Bar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 111% 249% 105% 126% 37% 26% 121% 147% 280% 113%
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 +1050%
Contains more Magnesium +18.5%
Contains less Sodium -58.1%
Contains more Zinc +113%
Contains more Copper +29.7%
Contains more Selenium +126.4%
Contains more Iron +323%
Contains more Phosphorus +58.8%
Contains more Manganese +50.8%
Equal in Potassium - 400

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.
Clif Bar
Clif Bar
6
:
5
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Vitamin A +400%
Contains more Vitamin C +88100%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B5 +153%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1740%
Contains more Vitamin E +158.3%
Contains more Vitamin B1 +18%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B6 +46.3%
Contains more Folate +192.4%
Clif Bar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 294% 138% 87% 83% 133% 136% 89% 166% 92%
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 +400%
Contains more Vitamin C +88100%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B5 +153%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1740%
Contains more Vitamin E +158.3%
Contains more Vitamin B1 +18%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B6 +46.3%
Contains more Folate +192.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clif Bar
Clif Bar
3
:
2
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Protein +31.1%
Contains more Fats +224.9%
Contains more Water +214.3%
Contains more Carbs +23%
Equal in Other - 2.98
Clif Bar
15% 6% 65% 11% 3%
Protein: 14.71 g
Fats: 5.88 g
Carbs: 65.44 g
Water: 11 g
Other: 2.97 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 Protein +31.1%
Contains more Fats +224.9%
Contains more Water +214.3%
Contains more Carbs +23%
Equal in Other - 2.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clif Bar
Clif Bar
2
:
1
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Monounsaturated Fat +420.5%
Contains more Polyunsaturated fat +179.7%
Contains less Saturated Fat -76.9%
Clif Bar
31% 23% 46%
Saturated Fat: 1.471 g
Monounsaturated Fat: 1.093 g
Polyunsaturated fat: 2.182 g
Grape-Nuts Cereal
26% 16% 59%
Saturated Fat: 0.34 g
Monounsaturated Fat: 0.21 g
Polyunsaturated fat: 0.78 g
Contains more Monounsaturated Fat +420.5%
Contains more Polyunsaturated fat +179.7%
Contains less Saturated Fat -76.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clif Bar Grape-Nuts Cereal Opinion
Net carbs 58.04g 67.49g Grape-Nuts Cereal
Protein 14.71g 11.22g Clif Bar
Fats 5.88g 1.81g Clif Bar
Carbs 65.44g 80.49g Grape-Nuts Cereal
Calories 346kcal 361kcal Grape-Nuts Cereal
Sugar 31.62g 8.86g Grape-Nuts Cereal
Fiber 7.4g 13g Grape-Nuts Cereal
Calcium 368mg 32mg Clif Bar
Iron 6.62mg 28mg Grape-Nuts Cereal
Magnesium 147mg 124mg Clif Bar
Phosphorus 294mg 467mg Grape-Nuts Cereal
Potassium 412mg 400mg Clif Bar
Sodium 195mg 465mg Clif Bar
Zinc 4.41mg 2.07mg Clif Bar
Copper 0.441mg 0.34mg Clif Bar
Manganese 2.146mg 3.236mg Grape-Nuts Cereal
Selenium 20.6µg 9.1µg Clif Bar
Vitamin A 20IU 4IU Clif Bar
Vitamin A RAE 1µg 0µg Clif Bar
Vitamin E 0.24mg 0.62mg Grape-Nuts Cereal
Vitamin C 88.2mg 0.1mg Clif Bar
Vitamin B1 0.551mg 0.65mg Grape-Nuts Cereal
Vitamin B2 0.375mg 0.12mg Clif Bar
Vitamin B3 4.412mg 8.62mg Grape-Nuts Cereal
Vitamin B5 2.206mg 0.872mg Clif Bar
Vitamin B6 0.588mg 0.86mg Grape-Nuts Cereal
Folate 118µg 345µg Grape-Nuts Cereal
Vitamin B12 1.32µg 0µg Clif Bar
Vitamin K 36.8µg 2µg Clif Bar
Saturated Fat 1.471g 0.34g Grape-Nuts Cereal
Monounsaturated Fat 1.093g 0.21g Clif Bar
Polyunsaturated fat 2.182g 0.78g Clif Bar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clif Bar 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
102%
Clif Bar
73%
Grape-Nuts Cereal
Minerals Daily Need Coverage Score
131%
Clif Bar
209%
Grape-Nuts Cereal

Comparison summary

Which food is lower in Sugar?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Sugar (difference - 22.76g)
Which food is lower in Saturated Fat?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Saturated Fat (difference - 1.131g)
Which food contains less Sodium?
Clif Bar
Clif Bar contains less Sodium (difference - 270mg)
Which food is lower in glycemic index?
Clif Bar
Clif Bar is lower in glycemic index (difference - 18)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Clif Bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174799/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.