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  6. Grape-Nuts Cereal vs. Clif Bar

Grape-Nuts Cereal vs. Clif Bar — In-Depth Nutrition Comparison

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How are Grape-Nuts Cereal and Clif Bar different?

  • Grape-Nuts Cereal is higher in Iron, Folate, Manganese, Vitamin B3, and Phosphorus, however, Clif Bar is richer in Vitamin C, Vitamin B12, Calcium, Vitamin K, and Vitamin B5.
  • Daily need coverage for Iron from Grape-Nuts Cereal is 267% higher.
  • Grape-Nuts Cereal contains 3 times more Folate than Clif Bar. While Grape-Nuts Cereal contains 345µg of Folate, Clif Bar contains only 118µg.

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Snacks, CLIF BAR, mixed flavors are the varieties used in this article.

Infographic

Grape-Nuts Cereal vs Clif Bar infographic
Infographic link

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.
Grape-Nuts Cereal
Grape-Nuts Cereal
3
:
7
Clif Bar
Clif Bar
Contains more Iron +323%
Contains more Phosphorus +58.8%
Contains more Manganese +50.8%
Contains more Calcium +1050%
Contains more Magnesium +18.5%
Contains less Sodium -58.1%
Contains more Zinc +113%
Contains more Copper +29.7%
Contains more Selenium +126.4%
Equal in Potassium - 412
Grape-Nuts Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 1050% 89% 201% 36% 61% 57% 114% 423% 50%
Clif Bar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 111% 249% 105% 126% 37% 26% 121% 147% 280% 113%
Contains more Iron +323%
Contains more Phosphorus +58.8%
Contains more Manganese +50.8%
Contains more Calcium +1050%
Contains more Magnesium +18.5%
Contains less Sodium -58.1%
Contains more Zinc +113%
Contains more Copper +29.7%
Contains more Selenium +126.4%
Equal in Potassium - 412

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.
Grape-Nuts Cereal
Grape-Nuts Cereal
5
:
6
Clif Bar
Clif Bar
Contains more Vitamin E +158.3%
Contains more Vitamin B1 +18%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B6 +46.3%
Contains more Folate +192.4%
Contains more Vitamin A +400%
Contains more Vitamin C +88100%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B5 +153%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1740%
Grape-Nuts Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 1% 163% 28% 162% 53% 199% 259% 0% 5%
Clif Bar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 294% 138% 87% 83% 133% 136% 89% 166% 92%
Contains more Vitamin E +158.3%
Contains more Vitamin B1 +18%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B6 +46.3%
Contains more Folate +192.4%
Contains more Vitamin A +400%
Contains more Vitamin C +88100%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B5 +153%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1740%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape-Nuts Cereal
Grape-Nuts Cereal
2
:
3
Clif Bar
Clif Bar
Contains more Carbs +23%
Contains more Protein +31.1%
Contains more Fats +224.9%
Contains more Water +214.3%
Equal in Other - 2.97
Grape-Nuts Cereal
11% 2% 80% 4% 3%
Protein: 11.22 g
Fats: 1.81 g
Carbs: 80.49 g
Water: 3.5 g
Other: 2.98 g
Clif Bar
15% 6% 65% 11% 3%
Protein: 14.71 g
Fats: 5.88 g
Carbs: 65.44 g
Water: 11 g
Other: 2.97 g
Contains more Carbs +23%
Contains more Protein +31.1%
Contains more Fats +224.9%
Contains more Water +214.3%
Equal in Other - 2.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape-Nuts Cereal
Grape-Nuts Cereal
1
:
2
Clif Bar
Clif Bar
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +420.5%
Contains more Polyunsaturated fat +179.7%
Grape-Nuts Cereal
26% 16% 59%
Saturated Fat: 0.34 g
Monounsaturated Fat: 0.21 g
Polyunsaturated fat: 0.78 g
Clif Bar
31% 23% 46%
Saturated Fat: 1.471 g
Monounsaturated Fat: 1.093 g
Polyunsaturated fat: 2.182 g
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +420.5%
Contains more Polyunsaturated fat +179.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape-Nuts Cereal Clif Bar
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Clif Bar Opinion
Net carbs 67.49g 58.04g Grape-Nuts Cereal
Protein 11.22g 14.71g Clif Bar
Fats 1.81g 5.88g Clif Bar
Carbs 80.49g 65.44g Grape-Nuts Cereal
Calories 361kcal 346kcal Grape-Nuts Cereal
Sugar 8.86g 31.62g Grape-Nuts Cereal
Fiber 13g 7.4g Grape-Nuts Cereal
Calcium 32mg 368mg Clif Bar
Iron 28mg 6.62mg Grape-Nuts Cereal
Magnesium 124mg 147mg Clif Bar
Phosphorus 467mg 294mg Grape-Nuts Cereal
Potassium 400mg 412mg Clif Bar
Sodium 465mg 195mg Clif Bar
Zinc 2.07mg 4.41mg Clif Bar
Copper 0.34mg 0.441mg Clif Bar
Manganese 3.236mg 2.146mg Grape-Nuts Cereal
Selenium 9.1µg 20.6µg Clif Bar
Vitamin A 4IU 20IU Clif Bar
Vitamin A RAE 0µg 1µg Clif Bar
Vitamin E 0.62mg 0.24mg Grape-Nuts Cereal
Vitamin C 0.1mg 88.2mg Clif Bar
Vitamin B1 0.65mg 0.551mg Grape-Nuts Cereal
Vitamin B2 0.12mg 0.375mg Clif Bar
Vitamin B3 8.62mg 4.412mg Grape-Nuts Cereal
Vitamin B5 0.872mg 2.206mg Clif Bar
Vitamin B6 0.86mg 0.588mg Grape-Nuts Cereal
Folate 345µg 118µg Grape-Nuts Cereal
Vitamin B12 0µg 1.32µg Clif Bar
Vitamin K 2µg 36.8µg Clif Bar
Saturated Fat 0.34g 1.471g Grape-Nuts Cereal
Monounsaturated Fat 0.21g 1.093g Clif Bar
Polyunsaturated fat 0.78g 2.182g Clif Bar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape-Nuts Cereal Clif Bar
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
73%
Grape-Nuts Cereal
102%
Clif Bar
Minerals Daily Need Coverage Score
209%
Grape-Nuts Cereal
131%
Clif Bar

Comparison summary

Which food is lower in Sugar?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Sugar (difference - 22.76g)
Which food is lower in Saturated Fat?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Saturated Fat (difference - 1.131g)
Which food contains less Sodium?
Clif Bar
Clif Bar contains less Sodium (difference - 270mg)
Which food is lower in glycemic index?
Clif Bar
Clif Bar is lower in glycemic index (difference - 18)
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.
Which food is richer in vitamins?
?
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.

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. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/nutrients
  2. Clif Bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174799/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.