Grape-Nuts Cereal vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between grape-Nuts Cereal and dates
- Grape-Nuts Cereal is higher than dates in iron, manganese, folate, phosphorus, vitamin B6, vitamin B1, vitamin B3, fiber, and magnesium.
- Grape-Nuts Cereal covers your daily iron needs 337% more than dates.
- Grape-Nuts Cereal contains 233 times more Sodium than dates. While grape-Nuts Cereal contains 465mg of Sodium, dates contain only 2mg.
- The amount of sodium in dates is lower.
- The glycemic index of dates is lower.
Food varieties used in this article are Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Dates, deglet noor.
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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 MagnesiumMagnesium | +188.4% |
| Contains more IronIron | +2645.1% |
| Contains more CopperCopper | +65% |
| Contains more ZincZinc | +613.8% |
| Contains more PhosphorusPhosphorus | +653.2% |
| Contains more ManganeseManganese | +1135.1% |
| Contains more SeleniumSelenium | +203.3% |
| Contains more CalciumCalcium | +21.9% |
| Contains more PotassiumPotassium | +64% |
| Contains less SodiumSodium | -99.6% |
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 | +1140% |
| Contains more Vitamin B1Vitamin B1 | +1150% |
| Contains more Vitamin B2Vitamin B2 | +81.8% |
| Contains more Vitamin B3Vitamin B3 | +576.6% |
| Contains more Vitamin B5Vitamin B5 | +48% |
| Contains more Vitamin B6Vitamin B6 | +421.2% |
| Contains more FolateFolate | +1715.8% |
| Contains more CholineCholine | +406.3% |
| Contains more Vitamin CVitamin C | +300% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin KVitamin K | +35% |
~equal in
Vitamin D
~0µg
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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +358% |
| Contains more FatsFats | +364.1% |
| Contains more OtherOther | +86.3% |
| Contains more WaterWater | +486.6% |
~equal in
Carbs
~75.03g
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
0.032 g
Monounsaturated Fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated Fat | +483.3% |
| Contains more Poly. FatPolyunsaturated fat | +4005.3% |
| Contains less Sat. FatSaturated Fat | -90.6% |
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 price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 361kcal | 282kcal |
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| Protein | 11.22g | 2.45g |
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| Fats | 1.81g | 0.39g |
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| Vitamin C | 0.1mg | 0.4mg |
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| Net carbs | 67.49g | 67.03g |
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| Carbs | 80.49g | 75.03g |
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| Magnesium | 124mg | 43mg |
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| Calcium | 32mg | 39mg |
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| Potassium | 400mg | 656mg |
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| Iron | 28mg | 1.02mg |
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| Sugar | 8.86g | 63.35g |
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| Fiber | 13g | 8g |
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| Copper | 0.34mg | 0.206mg |
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| Zinc | 2.07mg | 0.29mg |
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| Phosphorus | 467mg | 62mg |
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| Sodium | 465mg | 2mg |
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| Vitamin A | 4IU | 10IU |
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| Vitamin E | 0.62mg | 0.05mg |
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| Manganese | 3.236mg | 0.262mg |
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| Selenium | 9.1µg | 3µg |
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| Vitamin B1 | 0.65mg | 0.052mg |
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| Vitamin B2 | 0.12mg | 0.066mg |
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| Vitamin B3 | 8.62mg | 1.274mg |
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| Vitamin B5 | 0.872mg | 0.589mg |
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| Vitamin B6 | 0.86mg | 0.165mg |
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| Vitamin K | 2µg | 2.7µg |
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| Folate | 345µg | 19µg |
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| Choline | 31.9mg | 6.3mg |
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| Saturated Fat | 0.34g | 0.032g |
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| Monounsaturated Fat | 0.21g | 0.036g |
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| Polyunsaturated fat | 0.78g | 0.019g |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Fructose | 19.56g |
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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%
12%
Minerals Daily Need Coverage Score
209%
29%
Comparison summary
Which food is lower in Sugar?
Grape-Nuts Cereal is lower in Sugar (difference - 54.49g)
Which food is cheaper?
Grape-Nuts Cereal is cheaper (difference - $2)
Which food is richer in minerals?
Grape-Nuts Cereal is relatively richer in minerals
Which food is richer in vitamins?
Grape-Nuts Cereal is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 463mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.308g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 33)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)