Granola vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison
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What are the differences between granola and grape-Nuts Cereal?
- Granola is higher in vitamin B12, vitamin B6, folate, vitamin B2, zinc, vitamin A, and copper; however, grape-Nuts Cereal is richer in iron, phosphorus, and fiber.
- Granola's daily need coverage for vitamin B12 is 500% more.
- Granola has a lower glycemic index (53) than grape-Nuts Cereal (75).
We used Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal types in this article.
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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 CopperCopper | +76.5% |
| Contains more ZincZinc | +272% |
| Contains less SodiumSodium | -44.7% |
| Contains more SeleniumSelenium | +90.1% |
| Contains more MagnesiumMagnesium | +82.4% |
| Contains more PotassiumPotassium | +86% |
| Contains more IronIron | +656.8% |
| Contains more PhosphorusPhosphorus | +104.8% |
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 | +5900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +291.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +16.9% |
| Contains more Vitamin B2Vitamin B2 | +625% |
| Contains more Vitamin B3Vitamin B3 | +18.3% |
| Contains more Vitamin B6Vitamin B6 | +374.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +136.5% |
| Contains more Vitamin KVitamin K | +53.8% |
| Contains more CholineCholine | +41.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
5.7 g
Carbs:
80.9 g
Water:
3.5 g
Other:
1.2 g
Protein:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
| Contains more FatsFats | +214.9% |
| Contains more ProteinProtein | +29% |
| Contains more OtherOther | +148.3% |
~equal in
Carbs
~80.49g
~equal in
Water
~3.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.39 g
Monounsaturated fat:
Mono. Fat
2.5 g
Polyunsaturated fat:
Poly. Fat
1.6 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 | +1090.5% |
| Contains more Poly. FatPolyunsaturated fat | +105.1% |
| Contains less Sat. FatSaturated fat | -75.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Iron | 3.7mg | 28mg | 304% |
| Vitamin B6 | 4.08mg | 0.86mg | 248% |
| Manganese | 3.236mg | 141% | |
| Folate | 816µg | 345µg | 118% |
| Vitamin B2 | 0.87mg | 0.12mg | 58% |
| Zinc | 7.7mg | 2.07mg | 51% |
| Vitamin A | 459µg | 0µg | 51% |
| Phosphorus | 228mg | 467mg | 34% |
| Copper | 0.6mg | 0.34mg | 29% |
| Fiber | 7g | 13g | 24% |
| Vitamin B5 | 0.872mg | 17% | |
| Selenium | 17.3µg | 9.1µg | 15% |
| Magnesium | 68mg | 124mg | 13% |
| Vitamin E | 2.43mg | 0.62mg | 12% |
| Vitamin D | 2.1µg | 0µg | 11% |
| Vitamin D | 82IU | 0IU | 10% |
| Vitamin B3 | 10.2mg | 8.62mg | 10% |
| Sodium | 257mg | 465mg | 9% |
| Vitamin B1 | 0.76mg | 0.65mg | 9% |
| Vitamin C | 6mg | 0.1mg | 7% |
| Monounsaturated fat | 2.5g | 0.21g | 6% |
| Fats | 5.7g | 1.81g | 6% |
| Saturated fat | 1.39g | 0.34g | 5% |
| Polyunsaturated fat | 1.6g | 0.78g | 5% |
| Protein | 8.7g | 11.22g | 5% |
| Potassium | 215mg | 400mg | 5% |
| Choline | 22.6mg | 31.9mg | 2% |
| Vitamin K | 1.3µg | 2µg | 1% |
| Calories | 389kcal | 361kcal | 1% |
| Carbs | 80.9g | 80.49g | 0% |
| Net carbs | 73.9g | 67.49g | N/A |
| Calcium | 33mg | 32mg | 0% |
| Sugar | 28.3g | 8.86g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
300%
69%
Minerals Daily Need Coverage Score
85%
209%
Comparison summary
Which food is lower in Sugar?
Grape-Nuts Cereal is lower in Sugar (difference - 19.44g)
Which food is lower in Saturated fat?
Grape-Nuts Cereal is lower in Saturated fat (difference - 1.05g)
Which food contains less Sodium?
Granola contains less Sodium (difference - 208mg)
Which food is lower in glycemic index?
Granola is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Granola is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.