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 for 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.
- Clif Bar has a lower glycemic index (57) than grape-Nuts Cereal (75).
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Snacks, CLIF BAR, mixed flavors are the varieties used 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 IronIron | +323% |
| Contains more PhosphorusPhosphorus | +58.8% |
| Contains more ManganeseManganese | +50.8% |
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more CalciumCalcium | +1050% |
| Contains more CopperCopper | +29.7% |
| Contains more ZincZinc | +113% |
| Contains less SodiumSodium | -58.1% |
| Contains more SeleniumSelenium | +126.4% |
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 EVitamin E | +158.3% |
| Contains more Vitamin B1Vitamin B1 | +18% |
| Contains more Vitamin B3Vitamin B3 | +95.4% |
| Contains more Vitamin B6Vitamin B6 | +46.3% |
| Contains more FolateFolate | +192.4% |
| Contains more Vitamin CVitamin C | +88100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +212.5% |
| Contains more Vitamin B5Vitamin B5 | +153% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1740% |
| Contains more CholineCholine | +44.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
Protein:
14.71 g
Fats:
5.88 g
Carbs:
65.44 g
Water:
11 g
Other:
2.97 g
| Contains more CarbsCarbs | +23% |
| Contains more ProteinProtein | +31.1% |
| Contains more FatsFats | +224.9% |
| Contains more WaterWater | +214.3% |
~equal in
Other
~2.97g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.34 g
Monounsaturated fat:
Mono. Fat
0.21 g
Polyunsaturated fat:
Poly. Fat
0.78 g
Saturated fat:
Sat. Fat
1.471 g
Monounsaturated fat:
Mono. Fat
1.093 g
Polyunsaturated fat:
Poly. Fat
2.182 g
| Contains less Sat. FatSaturated fat | -76.9% |
| Contains more Mono. FatMonounsaturated fat | +420.5% |
| Contains more Poly. FatPolyunsaturated 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.
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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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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 28mg | 6.62mg | 267% |
| Vitamin C | 0.1mg | 88.2mg | 98% |
| Folate | 345µg | 118µg | 57% |
| Vitamin B12 | 0µg | 1.32µg | 55% |
| Manganese | 3.236mg | 2.146mg | 47% |
| Calcium | 32mg | 368mg | 34% |
| Vitamin K | 2µg | 36.8µg | 29% |
| Vitamin B5 | 0.872mg | 2.206mg | 27% |
| Vitamin B3 | 8.62mg | 4.412mg | 26% |
| Phosphorus | 467mg | 294mg | 25% |
| Fiber | 13g | 7.4g | 22% |
| Vitamin B6 | 0.86mg | 0.588mg | 21% |
| Selenium | 9.1µg | 20.6µg | 21% |
| Zinc | 2.07mg | 4.41mg | 21% |
| Vitamin B2 | 0.12mg | 0.375mg | 20% |
| Sodium | 465mg | 195mg | 12% |
| Copper | 0.34mg | 0.441mg | 11% |
| Polyunsaturated fat | 0.78g | 2.182g | 9% |
| Vitamin B1 | 0.65mg | 0.551mg | 8% |
| Protein | 11.22g | 14.71g | 7% |
| Fats | 1.81g | 5.88g | 6% |
| Saturated fat | 0.34g | 1.471g | 5% |
| Magnesium | 124mg | 147mg | 5% |
| Carbs | 80.49g | 65.44g | 5% |
| Vitamin E | 0.62mg | 0.24mg | 3% |
| Choline | 31.9mg | 46.2mg | 3% |
| Monounsaturated fat | 0.21g | 1.093g | 2% |
| Calories | 361kcal | 346kcal | 1% |
| Net carbs | 67.49g | 58.04g | N/A |
| Potassium | 400mg | 412mg | 0% |
| Sugar | 8.86g | 31.62g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
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
69%
96%
Minerals Daily Need Coverage Score
209%
131%
Comparison summary
Which food is lower in Sugar?
Grape-Nuts Cereal is lower in Sugar (difference - 22.76g)
Which food is lower in Saturated fat?
Grape-Nuts Cereal is lower in Saturated fat (difference - 1.131g)
Which food contains less Sodium?
Clif Bar contains less Sodium (difference - 270mg)
Which food is lower in glycemic index?
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.