Granola bars vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison

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Summary of differences between granola bars and grape-Nuts Cereal

Granola bars have more selenium and vitamin K; however, grape-Nuts Cereal is higher in iron, folate, manganese, vitamin B6, vitamin B3, vitamin B1, fiber, and phosphorus.
Grape-Nuts Cereal covers your daily need for iron, 313% more than granola bars.
Granola bars have 7 times more vitamin K than grape-Nuts Cereal. While granola bars have 14.6µg of vitamin K, grape-Nuts Cereal has only 2µg.
The glycemic index of grape-Nuts Cereal is higher.

These are the specific foods used in this comparison Snacks, granola bars, hard, plain 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.

Granola bars

Grape-Nuts Cereal

Contains more CalciumCalcium	+90.6%
Contains more CopperCopper	+15.3%
Contains less SodiumSodium	-36.8%
Contains more SeleniumSelenium	+78%

Contains more MagnesiumMagnesium	+27.8%
Contains more PotassiumPotassium	+19%
Contains more IronIron	+849.2%
Contains more PhosphorusPhosphorus	+68.6%
Contains more ManganeseManganese	+82.1%

~equal in Zinc ~2.07mg

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.

Granola bars

Grape-Nuts Cereal

Contains more Vitamin CVitamin C	+800%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+237.1%
Contains more Vitamin KVitamin K	+630%

Contains more Vitamin B1Vitamin B1	+146.2%
Contains more Vitamin B3Vitamin B3	+445.2%
Contains more Vitamin B6Vitamin B6	+911.8%
Contains more FolateFolate	+1400%
Contains more CholineCholine	+45%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.12mg

~equal in Vitamin B5 ~0.872mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.95mg	28mg	313%
Folate	23µg	345µg	81%
Polyunsaturated fat	12.05g	0.78g	75%
Manganese	1.777mg	3.236mg	63%
Vitamin B6	0.085mg	0.86mg	60%
Vitamin B3	1.581mg	8.62mg	44%
Vitamin B1	0.264mg	0.65mg	32%
Fiber	5.3g	13g	31%
Fats	19.8g	1.81g	28%
Phosphorus	277mg	467mg	27%
Selenium	16.2µg	9.1µg	13%
Vitamin K	14.6µg	2µg	11%
Vitamin E	2.09mg	0.62mg	10%
Monounsaturated fat	4.38g	0.21g	10%
Saturated fat	2.37g	0.34g	9%
Sodium	294mg	465mg	7%
Calories	471kcal	361kcal	6%
Copper	0.392mg	0.34mg	6%
Magnesium	97mg	124mg	6%
Carbs	64.4g	80.49g	5%
Calcium	61mg	32mg	3%
Protein	10.1g	11.22g	2%
Potassium	336mg	400mg	2%
Choline	22mg	31.9mg	2%
Vitamin C	0.9mg	0.1mg	1%
Vitamin B5	0.813mg	0.872mg	1%
Net carbs	59.1g	67.49g	N/A
Sugar	28.57g	8.86g	N/A
Zinc	2.03mg	2.07mg	0%
Vitamin A	2µg	0µg	0%
Vitamin B2	0.119mg	0.12mg	0%
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%