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Grape-Nuts Cereal vs. Granola bars — In-Depth Nutrition Comparison

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Summary of differences between grape-Nuts Cereal and granola bars

  • Grape-Nuts Cereal has more iron, folate, manganese, vitamin B6, vitamin B3, vitamin B1, fiber, and phosphorus; however, granola bars are higher in selenium and vitamin K.
  • Grape-Nuts Cereal covers your daily need for iron, 313% more than granola bars.
  • Grape-Nuts Cereal has 15 times more folate than granola bars. While grape-Nuts Cereal has 345µg of folate, granola bars have only 23µg.
  • The glycemic index of grape-Nuts Cereal is higher.

These are the specific foods used in this comparison Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Snacks, granola bars, hard, plain.

Infographic

Grape-Nuts Cereal vs Granola bars infographic
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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.
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 69% 18% 30% 111% 131% 55% 119% 38% 232% 88%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +19%
Contains more IronIron +849.2%
Contains more PhosphorusPhosphorus +68.6%
Contains more ManganeseManganese +82.1%
Contains more CalciumCalcium +90.6%
Contains more CopperCopper +15.3%
Contains less SodiumSodium -36.8%
Contains more SeleniumSelenium +78%
~equal in Zinc ~2.03mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.33% 0% 12% 0% 163% 28% 162% 52% 198% 0% 5% 259% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3% 0.67% 42% 0% 66% 27% 30% 49% 20% 0% 37% 17% 12%
Contains more Vitamin B1Vitamin B1 +146.2%
Contains more Vitamin B3Vitamin B3 +445.2%
Contains more Vitamin B6Vitamin B6 +911.8%
Contains more FolateFolate +1400%
Contains more CholineCholine +45%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +237.1%
Contains more Vitamin KVitamin K +630%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.119mg
~equal in Vitamin B5 ~0.813mg
~equal in Vitamin B12 ~0µg

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
10% 20% 64% 4% 2%
Protein: 10.1 g
Fats: 19.8 g
Carbs: 64.4 g
Water: 3.9 g
Other: 1.8 g
Contains more CarbsCarbs +25%
Contains more OtherOther +65.6%
Contains more FatsFats +993.9%
Contains more WaterWater +11.4%
~equal in Protein ~10.1g

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
13% 23% 64%
Saturated fat: Sat. Fat 2.37 g
Monounsaturated fat: Mono. Fat 4.38 g
Polyunsaturated fat: Poly. Fat 12.05 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +1985.7%
Contains more Poly. FatPolyunsaturated fat +1444.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape-Nuts Cereal Granola bars
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Granola bars DV% diff.
Iron 28mg 2.95mg 313%
Folate 345µg 23µg 81%
Polyunsaturated fat 0.78g 12.05g 75%
Manganese 3.236mg 1.777mg 63%
Vitamin B6 0.86mg 0.085mg 60%
Vitamin B3 8.62mg 1.581mg 44%
Vitamin B1 0.65mg 0.264mg 32%
Fiber 13g 5.3g 31%
Fats 1.81g 19.8g 28%
Phosphorus 467mg 277mg 27%
Selenium 9.1µg 16.2µg 13%
Vitamin K 2µg 14.6µg 11%
Vitamin E 0.62mg 2.09mg 10%
Monounsaturated fat 0.21g 4.38g 10%
Saturated fat 0.34g 2.37g 9%
Sodium 465mg 294mg 7%
Calories 361kcal 471kcal 6%
Copper 0.34mg 0.392mg 6%
Magnesium 124mg 97mg 6%
Carbs 80.49g 64.4g 5%
Calcium 32mg 61mg 3%
Protein 11.22g 10.1g 2%
Potassium 400mg 336mg 2%
Choline 31.9mg 22mg 2%
Vitamin C 0.1mg 0.9mg 1%
Vitamin B5 0.872mg 0.813mg 1%
Net carbs 67.49g 59.1g N/A
Sugar 8.86g 28.57g N/A
Zinc 2.07mg 2.03mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B2 0.12mg 0.119mg 0%
Tryptophan 0.177mg 0%
Threonine 0.264mg 0%
Isoleucine 0.352mg 0%
Leucine 0.724mg 0%
Lysine 0.4mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.479mg 0%
Valine 0.508mg 0%
Histidine 0.216mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape-Nuts Cereal Granola bars
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Grape-Nuts Cereal
23%
Granola bars
Minerals Daily Need Coverage Score
209%
Grape-Nuts Cereal
89%
Granola bars

Comparison summary

Which food is lower in Sugar?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Sugar (difference - 19.71g)
Which food is lower in Saturated fat?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Saturated fat (difference - 2.03g)
Which food is richer in minerals?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in minerals
Which food contains less Sodium?
Granola bars
Granola bars contains less Sodium (difference - 171mg)
Which food is lower in glycemic index?
Granola bars
Granola bars is lower in glycemic index (difference - 29)
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 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.

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. Granola bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167542/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.