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  6. Grape-Nuts Cereal vs. Cream of Wheat

Grape-Nuts Cereal vs. Cream of Wheat — In-Depth Nutrition Comparison

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A recap on the differences between grape-Nuts Cereal and cream of Wheat

  • Grape-Nuts Cereal is higher than cream of Wheat in iron, manganese, folate, phosphorus, fiber, vitamin B6, vitamin B1, vitamin B3, copper, and magnesium.
  • Grape-Nuts Cereal covers your daily iron needs 288% more than cream of Wheat.

Food varieties used in this article are Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Infographic

Grape-Nuts Cereal vs Cream of Wheat 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 89% 9.6% 35% 1050% 113% 56% 200% 61% 422% 50%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Contains more MagnesiumMagnesium +1966.7%
Contains more PotassiumPotassium +1900%
Contains more IronIron +464.5%
Contains more CopperCopper +690.7%
Contains more ZincZinc +1117.6%
Contains more PhosphorusPhosphorus +2494.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +160%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -78.1%

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.
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 0.33% 0% 0% 12% 163% 28% 162% 52% 198% 0% 5% 259%
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 0% 0% 77% 0.4% 58% 48% 58% 4.9% 71% 0% 0.25% 47%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +180.2%
Contains more Vitamin B3Vitamin B3 +178.7%
Contains more Vitamin B5Vitamin B5 +963.4%
Contains more Vitamin B6Vitamin B6 +178.3%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +456.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +75%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Cream of Wheat DV% diff.
Iron 28mg 4.96mg 288%
Manganese 3.236mg 0mg 141%
Folate 345µg 62µg 71%
Phosphorus 467mg 18mg 64%
Fiber 13g 0.6g 50%
Vitamin B6 0.86mg 0.309mg 42%
Vitamin B1 0.65mg 0.232mg 35%
Vitamin B3 8.62mg 3.093mg 35%
Copper 0.34mg 0.043mg 33%
Magnesium 124mg 6mg 28%
Vitamin A 0µg 232µg 26%
Carbs 80.49g 13.08g 22%
Protein 11.22g 1.84g 19%
Zinc 2.07mg 0.17mg 17%
Sodium 465mg 102mg 16%
Vitamin B5 0.872mg 0.082mg 16%
Calories 361kcal 62kcal 15%
Potassium 400mg 20mg 11%
Selenium 9.1µg 3.5µg 10%
Vitamin B2 0.12mg 0.21mg 7%
Choline 31.9mg 6%
Vitamin E 0.62mg 0.02mg 4%
Polyunsaturated fat 0.78g 0.134g 4%
Calcium 32mg 64mg 3%
Fats 1.81g 0.24g 2%
Vitamin K 2µg 0.1µg 2%
Saturated fat 0.34g 0.038g 1%
Protein per 100 calories 3.1g 3g N/A
Calories per 10 g protein 322kcal 337kcal N/A
Weight per 100 calories 28g 161g N/A
Vitamin C 0.1mg 0mg 0%
Net carbs 67.49g 12.48g N/A
Sugar 8.86g 0.07g N/A
Monounsaturated fat 0.21g 0.033g 0%
Tryptophan 0.025mg 0%
Threonine 0.058mg 0%
Isoleucine 0.08mg 0%
Leucine 0.139mg 0%
Lysine 0.047mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.099mg 0%
Valine 0.089mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more ProteinProtein +509.8%
Contains more FatsFats +654.2%
Contains more CarbsCarbs +515.4%
Contains more WaterWater +2311.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 16% 59%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.21 g
Polyunsaturated fat: Poly. Fat 0.78 g
19% 16% 65%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +536.4%
Contains more Poly. FatPolyunsaturated fat +482.1%
Contains less Sat. FatSaturated fat -88.8%

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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. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/nutrients
  2. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.