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Granola bars vs. Golden Grahams Cereal — In-Depth Nutrition Comparison

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Significant differences between granola bars and golden Grahams Cereal

  • The amount of vitamin B12, iron, vitamin B6, vitamin B2, zinc, vitamin B3, vitamin B1, folate, vitamin A, and calcium in golden Grahams Cereal is higher than in granola bars.
  • Golden Grahams Cereal covers your daily vitamin B12 needs 200% more than granola bars.
  • Golden Grahams Cereal has a higher glycemic index. The glycemic index of golden Grahams Cereal is 72, while the glycemic index of granola bars is 46.

Specific food types used in this comparison are Snacks, granola bars, hard, plain and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.

Infographic

Granola bars 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 69% 18% 30% 111% 131% 55% 119% 38% 232% 88%
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 +273.1%
Contains more PotassiumPotassium +63.1%
Contains more CopperCopper +90.3%
Contains more PhosphorusPhosphorus +114.7%
Contains less SodiumSodium -61.9%
Contains more SeleniumSelenium +189.3%
Contains more CalciumCalcium +429.5%
Contains more IronIron +391.5%
Contains more ZincZinc +496.1%
~equal in Manganese ~1.848mg

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 3% 0.67% 42% 0% 66% 27% 30% 49% 20% 0% 37% 17% 12%
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 EVitamin E +226.6%
Contains more Vitamin B5Vitamin B5 +140.5%
Contains more Vitamin KVitamin K +630%
Contains more CholineCholine +44.7%
Contains more Vitamin CVitamin C +2055.6%
Contains more Vitamin AVitamin A +23500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +1076.5%
Contains more Vitamin B3Vitamin B3 +918.3%
Contains more Vitamin B6Vitamin B6 +1797.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1304.3%

All nutrients comparison - raw data values

Nutrient Granola bars Golden Grahams Cereal DV% diff.
Vitamin B12 0µg 4.8µg 200%
Iron 2.95mg 14.5mg 144%
Vitamin B6 0.085mg 1.613mg 118%
Vitamin B2 0.119mg 1.4mg 99%
Zinc 2.03mg 12.1mg 92%
Vitamin B3 1.581mg 16.1mg 91%
Vitamin B1 0.264mg 1.2mg 78%
Folate 23µg 323µg 75%
Polyunsaturated fat 12.05g 1g 74%
Vitamin A 2µg 472µg 52%
Fats 19.8g 3.2g 26%
Calcium 61mg 323mg 26%
Sodium 294mg 772mg 21%
Phosphorus 277mg 129mg 21%
Copper 0.392mg 0.206mg 21%
Vitamin C 0.9mg 19.4mg 21%
Selenium 16.2µg 5.6µg 19%
Magnesium 97mg 26mg 17%
Vitamin D 0µg 3.2µg 16%
Vitamin D 0IU 129IU 16%
Vitamin K 14.6µg 2µg 11%
Vitamin E 2.09mg 0.64mg 10%
Protein 10.1g 5.3g 10%
Vitamin B5 0.813mg 0.338mg 10%
Saturated fat 2.37g 0.4g 9%
Monounsaturated fat 4.38g 1.6g 7%
Carbs 64.4g 85.1g 7%
Calories 471kcal 374kcal 5%
Potassium 336mg 206mg 4%
Manganese 1.777mg 1.848mg 3%
Fiber 5.3g 5.6g 1%
Choline 22mg 15.2mg 1%
Net carbs 59.1g 79.5g N/A
Sugar 28.57g 35g N/A
Tryptophan 0.177mg 0%
Threonine 0.264mg 0%
Isoleucine 0.352mg 0%
Leucine 0.724mg 0%
Lysine 0.4mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.479mg 0%
Valine 0.508mg 0%
Histidine 0.216mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 20% 64% 4% 2%
Protein: 10.1 g
Fats: 19.8 g
Carbs: 64.4 g
Water: 3.9 g
Other: 1.8 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 +90.6%
Contains more FatsFats +518.8%
Contains more WaterWater +77.3%
Contains more CarbsCarbs +32.1%
Contains more OtherOther +133.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 2.37 g
Monounsaturated fat: Mono. Fat 4.38 g
Polyunsaturated fat: Poly. Fat 12.05 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 +173.8%
Contains more Poly. FatPolyunsaturated fat +1105%
Contains less Sat. FatSaturated fat -83.1%

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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. Granola bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167542/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.