Grape-Nuts Cereal vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
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Summary of differences between Grape-Nuts Cereal and Golden Grahams Cereal
- Grape-Nuts Cereal has more Iron, Manganese, and Phosphorus, however, Golden Grahams Cereal is higher in Vitamin B12, Vitamin B2, Zinc, Vitamin B6, Vitamin A, Vitamin B3, and Vitamin B1.
- Golden Grahams Cereal covers your daily need of Vitamin B12 200% more than Grape-Nuts Cereal.
- Grape-Nuts Cereal has 4 times more Phosphorus than Golden Grahams Cereal. While Grape-Nuts Cereal has 467mg of Phosphorus, Golden Grahams Cereal has only 129mg.
These are the specific foods used in this comparison Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.
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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 | +376.9% |
| Contains more PotassiumPotassium | +94.2% |
| Contains more IronIron | +93.1% |
| Contains more CopperCopper | +65% |
| Contains more PhosphorusPhosphorus | +262% |
| Contains less SodiumSodium | -39.8% |
| Contains more ManganeseManganese | +75.1% |
| Contains more SeleniumSelenium | +62.5% |
| Contains more CalciumCalcium | +909.4% |
| Contains more ZincZinc | +484.5% |
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 B5Vitamin B5 | +158% |
| Contains more CholineCholine | +109.9% |
| Contains more Vitamin CVitamin C | +19300% |
| Contains more Vitamin AVitamin A | +40225% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +84.6% |
| Contains more Vitamin B2Vitamin B2 | +1066.7% |
| Contains more Vitamin B3Vitamin B3 | +86.8% |
| Contains more Vitamin B6Vitamin B6 | +87.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
| Contains more ProteinProtein | +111.7% |
| Contains more WaterWater | +59.1% |
| Contains more FatsFats | +76.8% |
| Contains more OtherOther | +40.9% |
~equal in
Carbs
~85.1g
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
0.4 g
Monounsaturated Fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains less Sat. FatSaturated Fat | -15% |
| Contains more Mono. FatMonounsaturated Fat | +661.9% |
| Contains more Poly. FatPolyunsaturated fat | +28.2% |
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 Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 361kcal | 374kcal |
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| Protein | 11.22g | 5.3g |
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| Fats | 1.81g | 3.2g |
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| Vitamin C | 0.1mg | 19.4mg |
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| Net carbs | 67.49g | 79.5g |
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| Carbs | 80.49g | 85.1g |
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| Vitamin D | 0IU | 129IU |
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| Magnesium | 124mg | 26mg |
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| Calcium | 32mg | 323mg |
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| Potassium | 400mg | 206mg |
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| Iron | 28mg | 14.5mg |
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| Sugar | 8.86g | 35g |
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| Fiber | 13g | 5.6g |
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| Copper | 0.34mg | 0.206mg |
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| Zinc | 2.07mg | 12.1mg |
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| Phosphorus | 467mg | 129mg |
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| Sodium | 465mg | 772mg |
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| Vitamin A | 4IU | 1613IU |
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| Vitamin A | 0µg | 472µg |
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| Vitamin E | 0.62mg | 0.64mg |
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| Vitamin D | 0µg | 3.2µg |
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| Manganese | 3.236mg | 1.848mg |
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| Selenium | 9.1µg | 5.6µg |
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| Vitamin B1 | 0.65mg | 1.2mg |
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| Vitamin B2 | 0.12mg | 1.4mg |
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| Vitamin B3 | 8.62mg | 16.1mg |
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| Vitamin B5 | 0.872mg | 0.338mg |
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| Vitamin B6 | 0.86mg | 1.613mg |
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| Vitamin B12 | 0µg | 4.8µg |
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| Vitamin K | 2µg | 2µg | |
| Folate | 345µg | 323µg |
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| Choline | 31.9mg | 15.2mg |
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| Saturated Fat | 0.34g | 0.4g |
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| Monounsaturated Fat | 0.21g | 1.6g |
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| Polyunsaturated fat | 0.78g | 1g |
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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%
188%
Minerals Daily Need Coverage Score
209%
150%
Comparison summary
Which food is lower in Sugar?
Grape-Nuts Cereal is lower in Sugar (difference - 26.14g)
Which food contains less Sodium?
Grape-Nuts Cereal contains less Sodium (difference - 307mg)
Which food is lower in Saturated Fat?
Grape-Nuts Cereal is lower in Saturated Fat (difference - 0.06g)
Which food is richer in minerals?
Grape-Nuts Cereal is relatively richer in minerals
Which food is lower in glycemic index?
Golden Grahams Cereal is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Golden Grahams Cereal is relatively richer in vitamins
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 ($)