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  6. Grape-Nuts Cereal vs. Porridge

Grape-Nuts Cereal vs. Porridge — In-Depth Nutrition Comparison

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Differences between grape-Nuts Cereal and porridge

  • Porridge contains less iron, manganese, folate, vitamin B6, phosphorus, vitamin B3, fiber, vitamin B1, copper, and magnesium than grape-Nuts Cereal.
  • Grape-Nuts Cereal's daily need coverage for iron is 303% higher.

The food types used in this comparison are Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Grape-Nuts Cereal vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +2380%
Contains more PotassiumPotassium +2400%
Contains more IronIron +648.7%
Contains more CopperCopper +750%
Contains more ZincZinc +1492.3%
Contains more PhosphorusPhosphorus +3013.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +225%
Contains more CalciumCalcium +171.9%
Contains less SodiumSodium -98.7%

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +1081.8%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B3Vitamin B3 +1557.7%
Contains more Vitamin B5Vitamin B5 +1128.2%
Contains more Vitamin B6Vitamin B6 +6515.4%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +2775%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Porridge DV% diff.
Iron 28mg 3.74mg 303%
Manganese 3.236mg 0mg 141%
Folate 345µg 12µg 83%
Vitamin B6 0.86mg 0.013mg 65%
Phosphorus 467mg 15mg 65%
Vitamin B3 8.62mg 0.52mg 51%
Vitamin B1 0.65mg 0.055mg 50%
Fiber 13g 0.5g 50%
Copper 0.34mg 0.04mg 33%
Magnesium 124mg 5mg 28%
Carbs 80.49g 10.52g 23%
Sodium 465mg 6mg 20%
Protein 11.22g 1.44g 20%
Zinc 2.07mg 0.13mg 18%
Vitamin B5 0.872mg 0.071mg 16%
Calories 361kcal 50kcal 16%
Selenium 9.1µg 2.8µg 11%
Potassium 400mg 16mg 11%
Vitamin B2 0.12mg 0.025mg 7%
Calcium 32mg 87mg 6%
Choline 31.9mg 6%
Vitamin E 0.62mg 0.02mg 4%
Polyunsaturated fat 0.78g 0.114g 4%
Fats 1.81g 0.21g 2%
Vitamin K 2µg 0.1µg 2%
Saturated fat 0.34g 0.033g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 67.49g 10.02g N/A
Sugar 8.86g 0.03g N/A
Monounsaturated fat 0.21g 0.028g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +679.2%
Contains more FatsFats +761.9%
Contains more CarbsCarbs +665.1%
Contains more OtherOther +1254.5%
Contains more WaterWater +2403.1%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +584.2%
Contains less Sat. FatSaturated fat -90.3%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.