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Grape-Nuts Cereal vs. Salisbury steak — In-Depth Nutrition Comparison

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How are grape-Nuts Cereal and salisbury steak different?

  • Grape-Nuts Cereal has more iron, manganese, folate, vitamin B6, vitamin B1, phosphorus, fiber, vitamin B3, copper, and magnesium than salisbury steak.
  • Daily need coverage for iron for grape-Nuts Cereal is 338% higher.
  • Grape-Nuts Cereal contains 27 times more folate than salisbury steak. While grape-Nuts Cereal contains 345µg of folate, salisbury steak contains only 13µg.

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Salisbury steak with gravy, frozen are the varieties used in this article.

Infographic

Grape-Nuts Cereal vs Salisbury steak 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% 14% 13% 36% 28% 20% 54% 66% 23% 41%
Contains more MagnesiumMagnesium +629.4%
Contains more PotassiumPotassium +177.8%
Contains more IronIron +2847.4%
Contains more CopperCopper +309.6%
Contains more ZincZinc +176%
Contains more PhosphorusPhosphorus +267.7%
Contains more ManganeseManganese +1759.8%
Contains more SeleniumSelenium +21.3%
Contains more CalciumCalcium +46.9%
~equal in Sodium ~509mg

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% 0.67% 4.6% 0% 15% 27% 25% 12% 30% 51% 4.3% 9.8% 26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +169.6%
Contains more Vitamin B1Vitamin B1 +1001.7%
Contains more Vitamin B3Vitamin B3 +553%
Contains more Vitamin B5Vitamin B5 +329.6%
Contains more Vitamin B6Vitamin B6 +556.5%
Contains more Vitamin KVitamin K +17.6%
Contains more FolateFolate +2553.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +46.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.118mg

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% 10% 7% 74%
Protein: 6.98 g
Fats: 10.47 g
Carbs: 6.78 g
Water: 74.19 g
Other: 1.58 g
Contains more ProteinProtein +60.7%
Contains more CarbsCarbs +1087.2%
Contains more OtherOther +88.6%
Contains more FatsFats +478.5%
Contains more WaterWater +2019.7%

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
39% 47% 14%
Saturated fat: Sat. Fat 3.982 g
Monounsaturated fat: Mono. Fat 4.798 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +2184.8%
Contains more Poly. FatPolyunsaturated fat +90.1%

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 Salisbury steak
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Salisbury steak DV% diff.
Iron 28mg 0.95mg 338%
Manganese 3.236mg 0.174mg 133%
Folate 345µg 13µg 83%
Vitamin B6 0.86mg 0.131mg 56%
Phosphorus 467mg 127mg 49%
Vitamin B1 0.65mg 0.059mg 49%
Fiber 13g 1g 48%
Vitamin B3 8.62mg 1.32mg 46%
Copper 0.34mg 0.083mg 29%
Carbs 80.49g 6.78g 25%
Magnesium 124mg 17mg 25%
Vitamin B12 0µg 0.41µg 17%
Saturated fat 0.34g 3.982g 17%
Fats 1.81g 10.47g 13%
Vitamin B5 0.872mg 0.203mg 13%
Zinc 2.07mg 0.75mg 12%
Calories 361kcal 149kcal 11%
Cholesterol 0mg 33mg 11%
Monounsaturated fat 0.21g 4.798g 11%
Potassium 400mg 144mg 8%
Protein 11.22g 6.98g 8%
Polyunsaturated fat 0.78g 1.483g 5%
Choline 31.9mg 46.8mg 3%
Selenium 9.1µg 7.5µg 3%
Vitamin E 0.62mg 0.23mg 3%
Sodium 465mg 509mg 2%
Calcium 32mg 47mg 2%
Starch 2.53g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 67.49g 5.78g N/A
Vitamin D 0IU 1IU 0%
Sugar 8.86g 0.26g N/A
Vitamin A 0µg 2µg 0%
Vitamin B2 0.12mg 0.118mg 0%
Vitamin K 2µg 1.7µg 0%
Trans fat 0g 0.284g N/A
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.057g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.012g N/A
Omega-6 - Eicosadienoic acid 0g 0.03g N/A
Omega-6 - Linoleic acid 1.252g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape-Nuts Cereal Salisbury steak
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
16%
Salisbury steak
Minerals Daily Need Coverage Score
209%
Grape-Nuts Cereal
31%
Salisbury steak

Comparison summary

Which food is lower in Sugar?
Salisbury steak
Salisbury steak is lower in Sugar (difference - 8.6g)
Which food is lower in glycemic index?
Salisbury steak
Salisbury steak is lower in glycemic index (difference - 75)
Which food is lower in Cholesterol?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Grape-Nuts Cereal
Grape-Nuts Cereal contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Saturated fat (difference - 3.642g)
Which food is richer in minerals?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in minerals
Which food is richer in vitamins?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in vitamins
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
  2. Salisbury steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168965/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.