Grape-Nuts Cereal vs. Dolma — In-Depth Nutrition Comparison
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How are grape-Nuts Cereal and dolma different?
- Grape-Nuts Cereal is higher in iron, manganese, folate, phosphorus, vitamin B1, vitamin B6, fiber, and vitamin B3; however, dolma is richer in vitamin A and vitamin B12.
- Daily need coverage for iron for grape-Nuts Cereal is 324% higher.
- Grape-Nuts Cereal contains 13 times more folate than dolma. While grape-Nuts Cereal contains 345µg of folate, dolma contains only 26.26µg.
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and 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 MagnesiumMagnesium | +419.7% |
| Contains more PotassiumPotassium | +96.3% |
| Contains more IronIron | +1265.9% |
| Contains more CopperCopper | +209.1% |
| Contains more PhosphorusPhosphorus | +316.3% |
| Contains more ManganeseManganese | +689.3% |
| Contains more CalciumCalcium | +112% |
| Contains more ZincZinc | +64.3% |
| Contains more SeleniumSelenium | +27.5% |
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 | +59% |
| Contains more Vitamin B1Vitamin B1 | +983.3% |
| Contains more Vitamin B3Vitamin B3 | +220.4% |
| Contains more Vitamin B5Vitamin B5 | +129.5% |
| Contains more Vitamin B6Vitamin B6 | +258.3% |
| Contains more FolateFolate | +1213.8% |
| Contains more Vitamin CVitamin C | +3720% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +16.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +542% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 28mg | 2.05mg | 324% |
| Manganese | 3.236mg | 0.41mg | 123% |
| Folate | 345µg | 26.26µg | 80% |
| Vitamin B12 | 0µg | 1.38µg | 58% |
| Phosphorus | 467mg | 112.18mg | 51% |
| Vitamin B1 | 0.65mg | 0.06mg | 49% |
| Vitamin B6 | 0.86mg | 0.24mg | 48% |
| Fiber | 13g | 1.5g | 46% |
| Vitamin B3 | 8.62mg | 2.69mg | 37% |
| Copper | 0.34mg | 0.11mg | 26% |
| Carbs | 80.49g | 6.36g | 25% |
| Saturated fat | 0.34g | 5.92g | 25% |
| Magnesium | 124mg | 23.86mg | 24% |
| Vitamin A | 0µg | 185.23µg | 21% |
| Cholesterol | 0mg | 59.15mg | 20% |
| Fats | 1.81g | 12.8g | 17% |
| Monounsaturated fat | 0.21g | 5.24g | 13% |
| Zinc | 2.07mg | 3.4mg | 12% |
| Vitamin B5 | 0.872mg | 0.38mg | 10% |
| Vitamin K | 2µg | 12.84µg | 9% |
| Calories | 361kcal | 199.04kcal | 8% |
| Protein | 11.22g | 14.3g | 6% |
| Potassium | 400mg | 203.75mg | 6% |
| Selenium | 9.1µg | 11.6µg | 5% |
| Vitamin C | 0.1mg | 3.82mg | 4% |
| Calcium | 32mg | 67.83mg | 4% |
| Vitamin E | 0.62mg | 0.39mg | 2% |
| Vitamin B2 | 0.12mg | 0.14mg | 2% |
| Choline | 31.9mg | 43.34mg | 2% |
| Polyunsaturated fat | 0.78g | 0.5g | 2% |
| Sodium | 465mg | 432.02mg | 1% |
| Protein per 100 calories | 3.1g | 7.2g | N/A |
| Calories per 10 g protein | 322kcal | 139kcal | N/A |
| Weight per 100 calories | 28g | 50g | N/A |
| Unsaturated / Saturated Fat ratio | 2.9 | 0.97 | N/A |
| Net carbs | 67.49g | 4.86g | N/A |
| Vitamin D* | 0 IU | 1.1 IU | 0% |
| Sugar | 8.86g | 1.06g | N/A |
| Trans fat | 0g | 0.65g | N/A |
| Tryptophan | 0.07mg | 0% | |
| Threonine | 0.53mg | 0% | |
| Isoleucine | 0.6mg | 0% | |
| Leucine | 1.06mg | 0% | |
| Lysine | 1.11mg | 0% | |
| Methionine | 0.35mg | 0% | |
| Phenylalanine | 0.54mg | 0% | |
| Valine | 0.68mg | 0% | |
| Histidine | 0.44mg | 0% | |
| Fructose | 0.13g | 0% | |
| Omega-3 - ALA | 0.02g | N/A | |
| Omega-6 - Linoleic acid | 0.11g | N/A |
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:
14.3 g
Fats:
12.8 g
Carbs:
6.36 g
Water:
70.88 g
Other:
0 g
| Contains more CarbsCarbs | +1165.6% |
| Contains more OtherOther | +∞% |
| Contains more ProteinProtein | +27.5% |
| Contains more FatsFats | +607.2% |
| Contains more WaterWater | +1925.1% |
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
5.92 g
Monounsaturated fat:
Mono. Fat
5.24 g
Polyunsaturated fat:
Poly. Fat
0.5 g
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Poly. FatPolyunsaturated fat | +56% |
| Contains more Mono. FatMonounsaturated fat | +2395.2% |
