Kellogg's Special K vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison
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A recap on differences between kellogg's Special K and grape-Nuts Cereal
- Kellogg's Special K is higher in vitamin B12, vitamin B6, folate, vitamin B2, vitamin E, vitamin B3, vitamin B1, selenium, and vitamin C, yet grape-Nuts Cereal is higher in phosphorus.
- Kellogg's Special K covers your daily vitamin B12 needs 808% more than grape-Nuts Cereal.
- Kellogg's Special K contains 680 times more vitamin C than grape-Nuts Cereal. While kellogg's Special K contains 68mg of vitamin C, grape-Nuts Cereal contains only 0.1mg.
Food varieties used in this article are Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
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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.
| Contains more SeleniumSelenium | +503.3% |
| Contains more MagnesiumMagnesium | +933.3% |
| Contains more CalciumCalcium | +39.1% |
| Contains more PotassiumPotassium | +654.7% |
| Contains more CopperCopper | +89.9% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +872.9% |
| Contains less SodiumSodium | -30.3% |
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.
| Contains more Vitamin CVitamin C | +67900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2367.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +160% |
| Contains more Vitamin B2Vitamin B2 | +1491.7% |
| Contains more Vitamin B3Vitamin B3 | +162.2% |
| Contains more Vitamin B6Vitamin B6 | +648.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +273.9% |
| Contains more Vitamin KVitamin K | +1900% |
| Contains more CholineCholine | +190% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.79 g
Fats:
1.79 g
Carbs:
73.4 g
Water:
3 g
Other:
4.02 g
Protein:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
| Contains more ProteinProtein | +58.6% |
| Contains more OtherOther | +34.9% |
| Contains more WaterWater | +16.7% |
~equal in
Fats
~1.81g
~equal in
Carbs
~80.49g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.4 g
Monounsaturated fat:
Mono. Fat
0.3 g
Polyunsaturated fat:
Poly. Fat
0.4 g
Saturated fat:
Sat. Fat
0.34 g
Monounsaturated fat:
Mono. Fat
0.21 g
Polyunsaturated fat:
Poly. Fat
0.78 g
| Contains more Mono. FatMonounsaturated fat | +42.9% |
| Contains less Sat. FatSaturated fat | -15% |
| Contains more Poly. FatPolyunsaturated fat | +95% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 19.4µg | 0µg | 808% |
| Vitamin B6 | 6.44mg | 0.86mg | 429% |
| Folate | 1290µg | 345µg | 236% |
| Manganese | 3.236mg | 141% | |
| Vitamin B2 | 1.91mg | 0.12mg | 138% |
| Vitamin E | 15.3mg | 0.62mg | 98% |
| Vitamin B1 | 1.69mg | 0.65mg | 87% |
| Vitamin B3 | 22.6mg | 8.62mg | 87% |
| Selenium | 54.9µg | 9.1µg | 83% |
| Vitamin C | 68mg | 0.1mg | 75% |
| Phosphorus | 48mg | 467mg | 60% |
| Vitamin A | 500µg | 0µg | 56% |
| Fiber | 1.4g | 13g | 46% |
| Magnesium | 12mg | 124mg | 27% |
| Copper | 0.179mg | 0.34mg | 18% |
| Vitamin B5 | 0.872mg | 17% | |
| Vitamin D | 134IU | 0IU | 17% |
| Vitamin D | 3.3µg | 0µg | 17% |
| Zinc | 0.69mg | 2.07mg | 13% |
| Protein | 17.79g | 11.22g | 13% |
| Potassium | 53mg | 400mg | 10% |
| Sodium | 667mg | 465mg | 9% |
| Choline | 11mg | 31.9mg | 4% |
| Polyunsaturated fat | 0.4g | 0.78g | 3% |
| Carbs | 73.4g | 80.49g | 2% |
| Vitamin K | 0.1µg | 2µg | 2% |
| Calcium | 23mg | 32mg | 1% |
| Calories | 377kcal | 361kcal | 1% |
| Fats | 1.79g | 1.81g | 0% |
| Net carbs | 72g | 67.49g | N/A |
| Iron | 28mg | 28mg | 0% |
| Sugar | 12.69g | 8.86g | N/A |
| Saturated fat | 0.4g | 0.34g | 0% |
| Monounsaturated fat | 0.3g | 0.21g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
532%
69%
Minerals Daily Need Coverage Score
156%
209%
Comparison summary
Which food is lower in glycemic index?
Kellogg's Special K is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Kellogg's Special K is relatively richer in vitamins
Which food is lower in Sugar?
Grape-Nuts Cereal is lower in Sugar (difference - 3.83g)
Which food contains less Sodium?
Grape-Nuts Cereal contains less Sodium (difference - 202mg)
Which food is lower in Saturated fat?
Grape-Nuts Cereal is lower in Saturated fat (difference - 0.06g)
Which food is richer in minerals?
Grape-Nuts Cereal is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)