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  6. Corn nuts vs. Granola

Corn nuts vs. Granola — In-Depth Nutrition Comparison

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Significant differences between corn nuts and granola

  • The amount of vitamin B12, vitamin B6, folate, vitamin B2, vitamin B3, zinc, copper, vitamin B1, iron, and vitamin A in granola is higher than in corn nuts.
  • Granola covers your daily vitamin B12 needs 500% more than corn nuts.
  • Granola has a higher glycemic index. The glycemic index of granola is 53, while the glycemic index of corn nuts is 40.

Specific food types used in this comparison are Snacks, cornnuts, barbecue-flavor and Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins.

Infographic

Corn nuts vs Granola 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.
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 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
Contains more MagnesiumMagnesium +60.3%
Contains more PotassiumPotassium +33%
Contains more PhosphorusPhosphorus +24.1%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +94.1%
Contains more IronIron +117.6%
Contains more CopperCopper +341.2%
Contains more ZincZinc +309.6%
Contains less SodiumSodium -57.2%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 5.7% 0% 88% 33% 28% 22% 43% 0% 0% 0%
Granola
Granola
11
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 32% 153% 49% 190% 201% 191% 0% 942% 1500% 3.3% 612%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin B1Vitamin B1 +117.1%
Contains more Vitamin B2Vitamin B2 +512.7%
Contains more Vitamin B3Vitamin B3 +576.8%
Contains more Vitamin B6Vitamin B6 +2081.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%

All nutrients comparison - raw data values

Nutrient Corn nuts Granola DV% diff.
Vitamin B12 0µg 12µg 500%
Vitamin B6 0.187mg 4.08mg 299%
Folate 0µg 816µg 204%
Vitamin B2 0.142mg 0.87mg 56%
Vitamin B3 1.507mg 10.2mg 54%
Zinc 1.88mg 7.7mg 53%
Copper 0.136mg 0.6mg 52%
Vitamin A 17µg 459µg 49%
Vitamin B1 0.35mg 0.76mg 34%
Selenium 17.3µg 31%
Iron 1.7mg 3.7mg 25%
Manganese 0.487mg 21%
Vitamin E 2.43mg 16%
Sodium 600mg 257mg 15%
Fats 14.3g 5.7g 13%
Monounsaturated fat 7.36g 2.5g 12%
Vitamin D 2.1µg 11%
Polyunsaturated fat 3.22g 1.6g 11%
Vitamin D* 82 IU 10%
Magnesium 109mg 68mg 10%
Phosphorus 283mg 228mg 8%
Vitamin B5 0.374mg 7%
Vitamin C 0.4mg 6mg 6%
Fiber 8.4g 7g 6%
Saturated fat 2.58g 1.39g 5%
Choline 22.6mg 4%
Carbs 71.7g 80.9g 3%
Calories 436kcal 389kcal 2%
Calcium 17mg 33mg 2%
Potassium 286mg 215mg 2%
Protein 9g 8.7g 1%
Vitamin K 1.3µg 1%
Protein per 100 calories 2.1g 2.2g N/A
Calories per 10 g protein 484kcal 447kcal N/A
Weight per 100 calories 23g 26g N/A
Unsaturated / Saturated Fat ratio 4.1 2.9 N/A
Net carbs 63.3g 73.9g N/A
Sugar 28.3g 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
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
Contains more FatsFats +150.9%
Contains more OtherOther +183.3%
Contains more CarbsCarbs +12.8%
Contains more WaterWater +118.8%
~equal in Protein ~8.7g

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
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains more Mono. FatMonounsaturated fat +194.4%
Contains more Poly. FatPolyunsaturated fat +101.3%
Contains less Sat. FatSaturated fat -46.1%

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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.