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  6. Grape-Nuts Cereal vs. Kellogg's Corn Flakes

Grape-Nuts Cereal vs. Kellogg's Corn Flakes — In-Depth Nutrition Comparison

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How are Grape-Nuts Cereal and Kellogg's Corn Flakes different?

  • Grape-Nuts Cereal is richer in Manganese, Phosphorus, and Fiber, while Kellogg's Corn Flakes are higher in Vitamin B12, Vitamin B2, Vitamin B6, Vitamin B3, Vitamin B1, Vitamin A RAE, and Vitamin D.
  • Kellogg's Corn Flakes covers your daily need of Vitamin B12 208% more than Grape-Nuts Cereal.
  • Grape-Nuts Cereal contains 19 times more Manganese than Kellogg's Corn Flakes. Grape-Nuts Cereal contains 3.236mg of Manganese, while Kellogg's Corn Flakes contain 0.168mg.

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes types were used in this article.

Infographic

Grape-Nuts Cereal vs Kellogg's Corn Flakes infographic
Infographic link

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.
Grape-Nuts Cereal
Grape-Nuts Cereal
9
:
1
Kellogg's Corn Flakes
Kellogg's Corn Flakes
Contains more Calcium +540%
Contains more Magnesium +217.9%
Contains more Phosphorus +357.8%
Contains more Potassium +138.1%
Contains less Sodium -36.2%
Contains more Zinc +107%
Contains more Copper +71.7%
Contains more Manganese +1826.2%
Equal in Iron - 28.9
Equal in Selenium - 8.3
Grape-Nuts Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 1050% 89% 201% 36% 61% 57% 114% 423% 50%
Kellogg's Corn Flakes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 1084% 28% 44% 15% 96% 28% 66% 22% 46%
Contains more Calcium +540%
Contains more Magnesium +217.9%
Contains more Phosphorus +357.8%
Contains more Potassium +138.1%
Contains less Sodium -36.2%
Contains more Zinc +107%
Contains more Copper +71.7%
Contains more Manganese +1826.2%
Equal in Iron - 28.9
Equal in Selenium - 8.3

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.
Grape-Nuts Cereal
Grape-Nuts Cereal
3
:
9
Kellogg's Corn Flakes
Kellogg's Corn Flakes
Contains more Vitamin E +416.7%
Contains more Vitamin B5 +280.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +44550%
Contains more Vitamin D +∞%
Contains more Vitamin C +20900%
Contains more Vitamin B1 +106.2%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +107.7%
Contains more Vitamin B6 +108.1%
Contains more Vitamin B12 +∞%
Equal in Folate - 357
Grape-Nuts Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 1% 163% 28% 162% 53% 199% 259% 0% 5%
Kellogg's Corn Flakes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 108% 3% 108% 70% 335% 351% 336% 14% 414% 268% 625% 0%
Contains more Vitamin E +416.7%
Contains more Vitamin B5 +280.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +44550%
Contains more Vitamin D +∞%
Contains more Vitamin C +20900%
Contains more Vitamin B1 +106.2%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +107.7%
Contains more Vitamin B6 +108.1%
Contains more Vitamin B12 +∞%
Equal in Folate - 357

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape-Nuts Cereal
Grape-Nuts Cereal
2
:
3
Kellogg's Corn Flakes
Kellogg's Corn Flakes
Contains more Protein +49.6%
Contains more Fats +352.5%
Contains more Other +42.3%
Equal in Carbs - 84.1
Equal in Water - 3.76
Grape-Nuts Cereal
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
Kellogg's Corn Flakes
8% 84% 4% 4%
Protein: 7.5 g
Fats: 0.4 g
Carbs: 84.1 g
Water: 3.76 g
Other: 4.24 g
Contains more Protein +49.6%
Contains more Fats +352.5%
Contains more Other +42.3%
Equal in Carbs - 84.1
Equal in Water - 3.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape-Nuts Cereal
Grape-Nuts Cereal
2
:
1
Kellogg's Corn Flakes
Kellogg's Corn Flakes
Contains more Monounsaturated Fat +213.4%
Contains more Polyunsaturated fat +298%
Contains less Saturated Fat -65.9%
Grape-Nuts Cereal
26% 16% 59%
Saturated Fat: 0.34 g
Monounsaturated Fat: 0.21 g
Polyunsaturated fat: 0.78 g
Kellogg's Corn Flakes
31% 18% 52%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.067 g
Polyunsaturated fat: 0.196 g
Contains more Monounsaturated Fat +213.4%
Contains more Polyunsaturated fat +298%
Contains less Saturated Fat -65.9%

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 Kellogg's Corn Flakes
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Kellogg's Corn Flakes Opinion
Net carbs 67.49g 80.8g Kellogg's Corn Flakes
Protein 11.22g 7.5g Grape-Nuts Cereal
Fats 1.81g 0.4g Grape-Nuts Cereal
Carbs 80.49g 84.1g Kellogg's Corn Flakes
Calories 361kcal 357kcal Grape-Nuts Cereal
Sugar 8.86g 9.5g Grape-Nuts Cereal
Fiber 13g 3.3g Grape-Nuts Cereal
Calcium 32mg 5mg Grape-Nuts Cereal
Iron 28mg 28.9mg Kellogg's Corn Flakes
Magnesium 124mg 39mg Grape-Nuts Cereal
Phosphorus 467mg 102mg Grape-Nuts Cereal
Potassium 400mg 168mg Grape-Nuts Cereal
Sodium 465mg 729mg Grape-Nuts Cereal
Zinc 2.07mg 1mg Grape-Nuts Cereal
Copper 0.34mg 0.198mg Grape-Nuts Cereal
Manganese 3.236mg 0.168mg Grape-Nuts Cereal
Selenium 9.1µg 8.3µg Grape-Nuts Cereal
Vitamin A 4IU 1786IU Kellogg's Corn Flakes
Vitamin A RAE 0µg 490µg Kellogg's Corn Flakes
Vitamin E 0.62mg 0.12mg Grape-Nuts Cereal
Vitamin D 0IU 143IU Kellogg's Corn Flakes
Vitamin D 0µg 3.6µg Kellogg's Corn Flakes
Vitamin C 0.1mg 21mg Kellogg's Corn Flakes
Vitamin B1 0.65mg 1.34mg Kellogg's Corn Flakes
Vitamin B2 0.12mg 1.52mg Kellogg's Corn Flakes
Vitamin B3 8.62mg 17.9mg Kellogg's Corn Flakes
Vitamin B5 0.872mg 0.229mg Grape-Nuts Cereal
Vitamin B6 0.86mg 1.79mg Kellogg's Corn Flakes
Folate 345µg 357µg Kellogg's Corn Flakes
Vitamin B12 0µg 5µg Kellogg's Corn Flakes
Vitamin K 2µg 0µg Grape-Nuts Cereal
Tryptophan 0.045mg Kellogg's Corn Flakes
Threonine 0.227mg Kellogg's Corn Flakes
Isoleucine 0.25mg Kellogg's Corn Flakes
Leucine 1.044mg Kellogg's Corn Flakes
Lysine 0.079mg Kellogg's Corn Flakes
Methionine 0.136mg Kellogg's Corn Flakes
Phenylalanine 0.374mg Kellogg's Corn Flakes
Valine 0.306mg Kellogg's Corn Flakes
Histidine 0.17mg Kellogg's Corn Flakes
Saturated Fat 0.34g 0.116g Kellogg's Corn Flakes
Monounsaturated Fat 0.21g 0.067g Grape-Nuts Cereal
Polyunsaturated fat 0.78g 0.196g Grape-Nuts Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape-Nuts Cereal Kellogg's Corn Flakes
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
73%
Grape-Nuts Cereal
219%
Kellogg's Corn Flakes
Minerals Daily Need Coverage Score
209%
Grape-Nuts Cereal
143%
Kellogg's Corn Flakes

Comparison summary

Which food is lower in Saturated Fat?
Kellogg's Corn Flakes
Kellogg's Corn Flakes is lower in Saturated Fat (difference - 0.224g)
Which food is richer in vitamins?
Kellogg's Corn Flakes
Kellogg's Corn Flakes is relatively richer in vitamins
Which food is lower in Sugar?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Grape-Nuts Cereal
Grape-Nuts Cereal contains less Sodium (difference - 264mg)
Which food is lower in glycemic index?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in minerals
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 ($)

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

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.