Golden Grahams Cereal vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison
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Summary of differences between golden Grahams Cereal and grape-Nuts Cereal
- Golden Grahams Cereal has more vitamin B12, vitamin B2, zinc, vitamin B6, vitamin B3, vitamin B1, and vitamin A; however, grape-Nuts Cereal is higher in iron, manganese, and phosphorus.
- Golden Grahams Cereal covers your daily need for vitamin B12, 200% more than grape-Nuts Cereal.
- Golden Grahams Cereal has 403 times more vitamin A than grape-Nuts Cereal. While golden Grahams Cereal has 1613IU of vitamin A, grape-Nuts Cereal has only 4IU.
These are the specific foods used in this comparison Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
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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 CalciumCalcium | +909.4% |
| Contains more ZincZinc | +484.5% |
| Contains more MagnesiumMagnesium | +376.9% |
| Contains more PotassiumPotassium | +94.2% |
| Contains more IronIron | +93.1% |
| Contains more CopperCopper | +65% |
| Contains more PhosphorusPhosphorus | +262% |
| Contains less SodiumSodium | -39.8% |
| Contains more ManganeseManganese | +75.1% |
| Contains more SeleniumSelenium | +62.5% |
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 | +19300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +84.6% |
| Contains more Vitamin B2Vitamin B2 | +1066.7% |
| Contains more Vitamin B3Vitamin B3 | +86.8% |
| Contains more Vitamin B6Vitamin B6 | +87.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +158% |
| Contains more CholineCholine | +109.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.8µg | 0µg | 200% |
| Iron | 14.5mg | 28mg | 169% |
| Vitamin B2 | 1.4mg | 0.12mg | 98% |
| Zinc | 12.1mg | 2.07mg | 91% |
| Manganese | 1.848mg | 3.236mg | 60% |
| Vitamin B6 | 1.613mg | 0.86mg | 58% |
| Vitamin A | 472µg | 0µg | 52% |
| Phosphorus | 129mg | 467mg | 48% |
| Vitamin B3 | 16.1mg | 8.62mg | 47% |
| Vitamin B1 | 1.2mg | 0.65mg | 46% |
| Fiber | 5.6g | 13g | 30% |
| Calcium | 323mg | 32mg | 29% |
| Magnesium | 26mg | 124mg | 23% |
| Vitamin C | 19.4mg | 0.1mg | 21% |
| Vitamin D | 129IU | 0IU | 16% |
| Vitamin D | 3.2µg | 0µg | 16% |
| Copper | 0.206mg | 0.34mg | 15% |
| Sodium | 772mg | 465mg | 13% |
| Protein | 5.3g | 11.22g | 12% |
| Vitamin B5 | 0.338mg | 0.872mg | 11% |
| Folate | 323µg | 345µg | 6% |
| Selenium | 5.6µg | 9.1µg | 6% |
| Potassium | 206mg | 400mg | 6% |
| Monounsaturated fat | 1.6g | 0.21g | 3% |
| Choline | 15.2mg | 31.9mg | 3% |
| Carbs | 85.1g | 80.49g | 2% |
| Fats | 3.2g | 1.81g | 2% |
| Calories | 374kcal | 361kcal | 1% |
| Polyunsaturated fat | 1g | 0.78g | 1% |
| Net carbs | 79.5g | 67.49g | N/A |
| Sugar | 35g | 8.86g | N/A |
| Vitamin E | 0.64mg | 0.62mg | 0% |
| Vitamin K | 2µg | 2µg | 0% |
| Saturated fat | 0.4g | 0.34g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
Protein:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
| Contains more FatsFats | +76.8% |
| Contains more OtherOther | +40.9% |
| Contains more ProteinProtein | +111.7% |
| Contains more WaterWater | +59.1% |
~equal in
Carbs
~80.49g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.4 g
Monounsaturated fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 g
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 | +661.9% |
| Contains more Poly. FatPolyunsaturated fat | +28.2% |
| Contains less Sat. FatSaturated fat | -15% |
