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  6. Grape-Nuts Cereal vs. Onion rings

Grape-Nuts Cereal vs. Onion rings — In-Depth Nutrition Comparison

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The main differences between grape-Nuts Cereal and onion rings

  • Grape-Nuts Cereal is richer in iron, manganese, folate, vitamin B6, phosphorus, vitamin B3, fiber, vitamin B1, and copper, yet onion rings is richer in vitamin K.
  • Daily need coverage for iron for grape-Nuts Cereal is 334% higher.
  • Grape-Nuts Cereal contains 10 times more folate than onion rings. Grape-Nuts Cereal contains 345µg of folate, while onion rings contains 33µg.

Food types used in this article are Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Grape-Nuts Cereal vs Onion rings 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 12% 9.3% 11% 47% 24% 11% 30% 48% 45% 31%
Contains more MagnesiumMagnesium +629.4%
Contains more PotassiumPotassium +225.2%
Contains more IronIron +2140%
Contains more CopperCopper +365.8%
Contains more ZincZinc +392.9%
Contains more PhosphorusPhosphorus +557.7%
Contains more ManganeseManganese +829.9%
Contains more SeleniumSelenium +62.5%
Contains less SodiumSodium -20.4%
~equal in Calcium ~31mg

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 5.3% 0% 9.2% 0% 46% 27% 25% 18% 27% 0% 85% 25% 5.8%
Contains more Vitamin EVitamin E +34.8%
Contains more Vitamin B1Vitamin B1 +251.4%
Contains more Vitamin B3Vitamin B3 +539%
Contains more Vitamin B5Vitamin B5 +196.6%
Contains more Vitamin B6Vitamin B6 +635%
Contains more FolateFolate +945.5%
Contains more CholineCholine +198.1%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin KVitamin K +1605%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.116mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Onion rings DV% diff.
Iron 28mg 1.25mg 334%
Manganese 3.236mg 0.348mg 126%
Folate 345µg 33µg 78%
Vitamin B6 0.86mg 0.117mg 57%
Phosphorus 467mg 71mg 57%
Polyunsaturated fat 0.78g 7.633g 46%
Vitamin B3 8.62mg 1.349mg 45%
Fiber 13g 2.2g 43%
Vitamin B1 0.65mg 0.185mg 39%
Copper 0.34mg 0.073mg 30%
Vitamin K 2µg 34.1µg 27%
Magnesium 124mg 17mg 25%
Fats 1.81g 14.3g 19%
Carbs 80.49g 33.79g 16%
Zinc 2.07mg 0.42mg 15%
Protein 11.22g 4.14g 14%
Vitamin B5 0.872mg 0.294mg 12%
Starch 25.58g 11%
Potassium 400mg 123mg 8%
Saturated fat 0.34g 2.137g 8%
Monounsaturated fat 0.21g 3g 7%
Selenium 9.1µg 5.6µg 6%
Choline 31.9mg 10.7mg 4%
Calories 361kcal 276kcal 4%
Sodium 465mg 370mg 4%
Fructose 1.26g 2%
Vitamin C 0.1mg 1.6mg 2%
Vitamin E 0.62mg 0.46mg 1%
Net carbs 67.49g 31.59g N/A
Calcium 32mg 31mg 0%
Sugar 8.86g 5.1g N/A
Vitamin B2 0.12mg 0.116mg 0%
Trans fat 0g 0.053g N/A
Tryptophan 0.07mg 0%
Threonine 0.15mg 0%
Isoleucine 0.214mg 0%
Leucine 0.35mg 0%
Lysine 0.151mg 0%
Methionine 0.081mg 0%
Phenylalanine 0.243mg 0%
Valine 0.216mg 0%
Histidine 0.109mg 0%
Omega-3 - ALA 0.789g N/A
Omega-6 - Gamma-linoleic acid 0.047g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 6.346g N/A

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
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more ProteinProtein +171%
Contains more CarbsCarbs +138.2%
Contains more OtherOther +112.9%
Contains more FatsFats +690.1%
Contains more WaterWater +1224.9%

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
17% 23% 60%
Saturated fat: Sat. Fat 2.137 g
Monounsaturated fat: Mono. Fat 3 g
Polyunsaturated fat: Poly. Fat 7.633 g
Contains less Sat. FatSaturated fat -84.1%
Contains more Mono. FatMonounsaturated fat +1328.6%
Contains more Poly. FatPolyunsaturated fat +878.6%

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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. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.