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  6. Granola vs. Corn nuts

Granola vs. Corn nuts — In-Depth Nutrition Comparison

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Significant differences between granola and corn nuts

  • The amount of vitamin B12, vitamin B6, folate, vitamin B2, vitamin B3, zinc, copper, vitamin A, vitamin B1, and iron 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 Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Snacks, cornnuts, barbecue-flavor.

Infographic

Granola vs Corn nuts infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +60.3%
Contains more PotassiumPotassium +33%
Contains more PhosphorusPhosphorus +24.1%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B5Vitamin B5 +∞%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Contains more CarbsCarbs +12.8%
Contains more WaterWater +118.8%
Contains more FatsFats +150.9%
~equal in Protein ~9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
Contains less Sat. FatSaturated fat -46.1%
Contains more Mono. FatMonounsaturated fat +194.4%
Contains more Poly. FatPolyunsaturated fat +101.3%

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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.