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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 calcium 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

Corn nuts vs Golden Grahams 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 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 97% 18% 544% 69% 330% 55% 101% 241% 31%
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.
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 1.3% 5.7% 0% 0% 88% 33% 28% 22% 43% 0% 0% 0% 0%
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 65% 157% 13% 48% 300% 323% 302% 20% 372% 600% 5% 242% 8.3%
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 +∞%
~equal in Vitamin B5 ~0.338mg

All nutrients comparison - raw data values

Nutrient Corn nuts Golden Grahams Cereal 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
5% 3% 85% 2% 4%
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
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
13% 53% 33%
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%

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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. Corn nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.