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
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.
| 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% |
| 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.
| Contains more Vitamin CVitamin C | +5900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +291.9% |
| 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 B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +53.8% |
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* | 82 IU | 0 IU | 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% |
| Fats | 5.7g | 1.81g | 6% |
| Monounsaturated fat | 2.5g | 0.21g | 6% |
| Protein | 8.7g | 11.22g | 5% |
| Potassium | 215mg | 400mg | 5% |
| Saturated fat | 1.39g | 0.34g | 5% |
| Polyunsaturated fat | 1.6g | 0.78g | 5% |
| Choline | 22.6mg | 31.9mg | 2% |
| Calories | 389kcal | 361kcal | 1% |
| Vitamin K | 1.3µg | 2µg | 1% |
| Protein per 100 calories | 2.2g | 3.1g | N/A |
| Calories per 10 g protein | 447kcal | 322kcal | N/A |
| Weight per 100 calories | 26g | 28g | N/A |
| Unsaturated / Saturated Fat ratio | 2.9 | 2.9 | N/A |
| Net carbs | 73.9g | 67.49g | N/A |
| Carbs | 80.9g | 80.49g | 0% |
| Calcium | 33mg | 32mg | 0% |
| Sugar | 28.3g | 8.86g | N/A |
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% |
~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% |
