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

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Significant differences between grape-Nuts Cereal and pretzels

  • The amount of iron, folate, manganese, vitamin B6, phosphorus, vitamin B3, fiber, vitamin B1, and magnesium in grape-Nuts Cereal is higher than in pretzels.
  • Grape-Nuts Cereal covers your daily iron needs 329% more than pretzels.
  • Pretzels have 7 times less vitamin B6 than grape-Nuts Cereal. Grape-Nuts Cereal has 0.86mg of vitamin B6, while pretzels have 0.116mg.
  • Grape-Nuts Cereal contains less sodium.

Specific food types used in this comparison are Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Snacks, pretzels, hard, plain, made with unenriched flour, salted.

Infographic

Grape-Nuts Cereal vs Pretzels 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 25% 11% 13% 63% 88% 23% 48% 224% 233% 32%
Contains more MagnesiumMagnesium +254.3%
Contains more PotassiumPotassium +174%
Contains more IronIron +1576.6%
Contains more CopperCopper +28.8%
Contains more ZincZinc +143.5%
Contains more PhosphorusPhosphorus +313.3%
Contains less SodiumSodium -72.9%
Contains more ManganeseManganese +80.9%
Contains more SeleniumSelenium +56.9%
Contains more CalciumCalcium +12.5%

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% 0% 45% 23% 36% 17% 27% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +261.1%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +349%
Contains more Vitamin B5Vitamin B5 +202.8%
Contains more Vitamin B6Vitamin B6 +641.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +315.7%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Pretzels DV% diff.
Iron 28mg 1.67mg 329%
Folate 345µg 83µg 66%
Manganese 3.236mg 1.789mg 63%
Vitamin B6 0.86mg 0.116mg 57%
Sodium 465mg 1715mg 54%
Phosphorus 467mg 113mg 51%
Vitamin B3 8.62mg 1.92mg 42%
Fiber 13g 2.8g 41%
Vitamin B1 0.65mg 0.18mg 39%
Magnesium 124mg 35mg 21%
Vitamin B5 0.872mg 0.288mg 12%
Zinc 2.07mg 0.85mg 11%
Copper 0.34mg 0.264mg 8%
Potassium 400mg 146mg 7%
Choline 31.9mg 6%
Selenium 9.1µg 5.8µg 6%
Vitamin E 0.62mg 4%
Protein 11.22g 9.1g 4%
Monounsaturated fat 0.21g 1.36g 3%
Polyunsaturated fat 0.78g 1.22g 3%
Fats 1.81g 3.5g 3%
Vitamin K 2µg 2%
Saturated fat 0.34g 0.75g 2%
Vitamin B2 0.12mg 0.1mg 2%
Calories 361kcal 381kcal 1%
Vitamin C 0.1mg 0mg 0%
Carbs 80.49g 79.2g 0%
Net carbs 67.49g 76.4g N/A
Calcium 32mg 36mg 0%
Sugar 8.86g N/A
Tryptophan 0.109mg 0%
Threonine 0.259mg 0%
Isoleucine 0.345mg 0%
Leucine 0.636mg 0%
Lysine 0.221mg 0%
Methionine 0.164mg 0%
Phenylalanine 0.453mg 0%
Valine 0.392mg 0%
Histidine 0.201mg 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
9% 4% 79% 3% 5%
Protein: 9.1 g
Fats: 3.5 g
Carbs: 79.2 g
Water: 3.3 g
Other: 4.9 g
Contains more ProteinProtein +23.3%
Contains more FatsFats +93.4%
Contains more OtherOther +64.4%
~equal in Carbs ~79.2g
~equal in Water ~3.3g

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
23% 41% 37%
Saturated fat: Sat. Fat 0.75 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 1.22 g
Contains less Sat. FatSaturated fat -54.7%
Contains more Mono. FatMonounsaturated fat +547.6%
Contains more Poly. FatPolyunsaturated fat +56.4%

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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. Pretzels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/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.