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Grape-Nuts Cereal vs. Potato sticks — In-Depth Nutrition Comparison

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Summary of differences between grape-Nuts Cereal and potato sticks

  • Grape-Nuts Cereal has more iron, manganese, folate, vitamin B1, phosphorus, vitamin B6, and fiber; however, potato sticks are higher in vitamin E and vitamin C.
  • Grape-Nuts Cereal covers your daily need for iron, 322% more than potato sticks.
  • Grape-Nuts Cereal has 9 times more folate than potato sticks. While grape-Nuts Cereal has 345µg of folate, potato sticks have only 40µg.
  • Grape-Nuts Cereal has less saturated fat.

These are the specific foods used in this comparison Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Snacks, potato sticks.

Infographic

Grape-Nuts Cereal vs Potato sticks 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 46% 5.4% 109% 85% 105% 27% 74% 83% 55% 44%
Contains more MagnesiumMagnesium +93.8%
Contains more CalciumCalcium +77.8%
Contains more IronIron +1133.5%
Contains more ZincZinc +109.1%
Contains more PhosphorusPhosphorus +171.5%
Contains less SodiumSodium -26.5%
Contains more ManganeseManganese +665%
Contains more SeleniumSelenium +12.3%
Contains more PotassiumPotassium +209.3%
~equal in Copper ~0.315mg

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 158% 0% 182% 0% 24% 27% 90% 24% 74% 0% 55% 30% 19%
Contains more Vitamin B1Vitamin B1 +577.1%
Contains more Vitamin B3Vitamin B3 +80.1%
Contains more Vitamin B5Vitamin B5 +116.4%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more FolateFolate +762.5%
Contains more Vitamin CVitamin C +47200%
Contains more Vitamin EVitamin E +1369.4%
Contains more Vitamin KVitamin K +1005%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.116mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~34.9mg

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
7% 34% 53% 2% 3%
Protein: 6.7 g
Fats: 34.4 g
Carbs: 53.3 g
Water: 2.2 g
Other: 3.4 g
Contains more ProteinProtein +67.5%
Contains more CarbsCarbs +51%
Contains more WaterWater +59.1%
Contains more FatsFats +1800.6%
Contains more OtherOther +14.1%

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
27% 19% 54%
Saturated fat: Sat. Fat 8.88 g
Monounsaturated fat: Mono. Fat 6.16 g
Polyunsaturated fat: Poly. Fat 17.9 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +2833.3%
Contains more Poly. FatPolyunsaturated fat +2194.9%

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 Potato sticks
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Potato sticks DV% diff.
Iron 28mg 2.27mg 322%
Manganese 3.236mg 0.423mg 122%
Polyunsaturated fat 0.78g 17.9g 114%
Folate 345µg 40µg 76%
Vitamin E 0.62mg 9.11mg 57%
Vitamin C 0.1mg 47.3mg 52%
Fats 1.81g 34.4g 50%
Vitamin B1 0.65mg 0.096mg 46%
Vitamin B6 0.86mg 0.32mg 42%
Phosphorus 467mg 172mg 42%
Saturated fat 0.34g 8.88g 39%
Fiber 13g 3.4g 38%
Potassium 400mg 1237mg 25%
Vitamin B3 8.62mg 4.785mg 24%
Vitamin K 2µg 22.1µg 17%
Monounsaturated fat 0.21g 6.16g 15%
Magnesium 124mg 64mg 14%
Zinc 2.07mg 0.99mg 10%
Protein 11.22g 6.7g 9%
Carbs 80.49g 53.3g 9%
Vitamin B5 0.872mg 0.403mg 9%
Calories 361kcal 522kcal 8%
Sodium 465mg 633mg 7%
Copper 0.34mg 0.315mg 3%
Selenium 9.1µg 8.1µg 2%
Choline 31.9mg 34.9mg 1%
Calcium 32mg 18mg 1%
Net carbs 67.49g 49.9g N/A
Sugar 8.86g 0.22g N/A
Vitamin B2 0.12mg 0.116mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape-Nuts Cereal Potato sticks
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
53%
Potato sticks
Minerals Daily Need Coverage Score
209%
Grape-Nuts Cereal
63%
Potato sticks

Comparison summary

Which food is lower in Sugar?
Potato sticks
Potato sticks is lower in Sugar (difference - 8.64g)
Which food is lower in glycemic index?
Potato sticks
Potato sticks is lower in glycemic index (difference - 75)
Which food contains less Sodium?
Grape-Nuts Cereal
Grape-Nuts Cereal contains less Sodium (difference - 168mg)
Which food is lower in Saturated fat?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Saturated fat (difference - 8.54g)
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 ($)
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. Potato sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168854/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.