Corn nuts vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
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What are the main differences between corn nuts and golden Grahams Cereal?
- Corn nuts have less vitamin B12, iron, vitamin B6, vitamin B2, zinc, vitamin B3, folate, vitamin B1, manganese, and vitamin A than golden Grahams Cereal.
- Golden Grahams Cereal's daily need coverage for vitamin B12 is 200% higher.
- Corn nuts have a lower glycemic index than golden Grahams Cereal.
We used Snacks, cornnuts, barbecue-flavor and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS types in this comparison.
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.
| Contains more MagnesiumMagnesium | +319.2% |
| Contains more PotassiumPotassium | +38.8% |
| Contains more PhosphorusPhosphorus | +119.4% |
| Contains less SodiumSodium | -22.3% |
| Contains more CalciumCalcium | +1800% |
| Contains more IronIron | +752.9% |
| Contains more CopperCopper | +51.5% |
| Contains more ZincZinc | +543.6% |
| Contains more ManganeseManganese | +279.5% |
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.
| Contains more Vitamin CVitamin C | +4750% |
| Contains more Vitamin AVitamin A | +2676.5% |
| Contains more Vitamin B1Vitamin B1 | +242.9% |
| Contains more Vitamin B2Vitamin B2 | +885.9% |
| Contains more Vitamin B3Vitamin B3 | +968.3% |
| Contains more Vitamin B6Vitamin B6 | +762.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9 g
Fats:
14.3 g
Carbs:
71.7 g
Water:
1.6 g
Other:
3.4 g
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
| Contains more ProteinProtein | +69.8% |
| Contains more FatsFats | +346.9% |
| Contains more CarbsCarbs | +18.7% |
| Contains more WaterWater | +37.5% |
| Contains more OtherOther | +23.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.58 g
Monounsaturated fat:
Mono. Fat
7.36 g
Polyunsaturated fat:
Poly. Fat
3.22 g
Saturated fat:
Sat. Fat
0.4 g
Monounsaturated fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains more Mono. FatMonounsaturated fat | +360% |
| Contains more Poly. FatPolyunsaturated fat | +222% |
| Contains less Sat. FatSaturated fat | -84.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 4.8µg | 200% |
| Iron | 1.7mg | 14.5mg | 160% |
| Vitamin B6 | 0.187mg | 1.613mg | 110% |
| Vitamin B2 | 0.142mg | 1.4mg | 97% |
| Zinc | 1.88mg | 12.1mg | 93% |
| Vitamin B3 | 1.507mg | 16.1mg | 91% |
| Folate | 0µg | 323µg | 81% |
| Vitamin B1 | 0.35mg | 1.2mg | 71% |
| Manganese | 0.487mg | 1.848mg | 59% |
| Vitamin A | 17µg | 472µg | 51% |
| Calcium | 17mg | 323mg | 31% |
| Phosphorus | 283mg | 129mg | 22% |
| Vitamin C | 0.4mg | 19.4mg | 21% |
| Magnesium | 109mg | 26mg | 20% |
| Fats | 14.3g | 3.2g | 17% |
| Vitamin D | 3.2µg | 16% | |
| Vitamin D | 129IU | 16% | |
| Polyunsaturated fat | 3.22g | 1g | 15% |
| Monounsaturated fat | 7.36g | 1.6g | 14% |
| Fiber | 8.4g | 5.6g | 11% |
| Selenium | 5.6µg | 10% | |
| Saturated fat | 2.58g | 0.4g | 10% |
| Copper | 0.136mg | 0.206mg | 8% |
| Protein | 9g | 5.3g | 7% |
| Sodium | 600mg | 772mg | 7% |
| Vitamin E | 0.64mg | 4% | |
| Carbs | 71.7g | 85.1g | 4% |
| Choline | 15.2mg | 3% | |
| Calories | 436kcal | 374kcal | 3% |
| Potassium | 286mg | 206mg | 2% |
| Vitamin K | 2µg | 2% | |
| Vitamin B5 | 0.374mg | 0.338mg | 1% |
| Net carbs | 63.3g | 79.5g | N/A |
| Sugar | 35g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
189%
Minerals Daily Need Coverage Score
53%
150%
Comparison summary
Which food is richer in minerals?
Golden Grahams Cereal is relatively richer in minerals
Which food is lower in Saturated fat?
Golden Grahams Cereal is lower in Saturated fat (difference - 2.18g)
Which food is richer in vitamins?
Golden Grahams Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Corn nuts is lower in Sugar (difference - 35g)
Which food contains less Sodium?
Corn nuts contains less Sodium (difference - 172mg)
Which food is lower in glycemic index?
Corn nuts is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)