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  6. Kellogg's Special K vs. Grape-Nuts Cereal

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.

Infographic

Kellogg's Special K vs Grape-Nuts Cereal infographic
Infographic link

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.
Kellogg's Special K
Kellogg's Special K
1
:
8
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Selenium +503.3%
Contains more Calcium +39.1%
Contains more Magnesium +933.3%
Contains more Phosphorus +872.9%
Contains more Potassium +654.7%
Contains less Sodium -30.3%
Contains more Zinc +200%
Contains more Copper +89.9%
Equal in Iron - 28
Kellogg's Special K
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 1050% 9% 21% 5% 87% 19% 60% 0% 300%
Grape-Nuts Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 1050% 89% 201% 36% 61% 57% 114% 423% 50%
Contains more Selenium +503.3%
Contains more Calcium +39.1%
Contains more Magnesium +933.3%
Contains more Phosphorus +872.9%
Contains more Potassium +654.7%
Contains less Sodium -30.3%
Contains more Zinc +200%
Contains more Copper +89.9%
Equal in Iron - 28

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.
Kellogg's Special K
Kellogg's Special K
10
:
2
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Vitamin A +41575%
Contains more Vitamin E +2367.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +67900%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +1491.7%
Contains more Vitamin B3 +162.2%
Contains more Vitamin B6 +648.8%
Contains more Folate +273.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1900%
Kellogg's Special K
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 306% 99% 227% 423% 441% 424% 0% 1487% 968% 2425% 1%
Grape-Nuts Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 1% 163% 28% 162% 53% 199% 259% 0% 5%
Contains more Vitamin A +41575%
Contains more Vitamin E +2367.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +67900%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +1491.7%
Contains more Vitamin B3 +162.2%
Contains more Vitamin B6 +648.8%
Contains more Folate +273.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kellogg's Special K
Kellogg's Special K
2
:
3
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Protein +58.6%
Contains more Other +34.9%
Contains more Water +16.7%
Equal in Fats - 1.81
Equal in Carbs - 80.49
Kellogg's Special K
18% 2% 73% 3% 4%
Protein: 17.79 g
Fats: 1.79 g
Carbs: 73.4 g
Water: 3 g
Other: 4.02 g
Grape-Nuts Cereal
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
Contains more Protein +58.6%
Contains more Other +34.9%
Contains more Water +16.7%
Equal in Fats - 1.81
Equal in Carbs - 80.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kellogg's Special K
Kellogg's Special K
1
:
2
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Monounsaturated Fat +42.9%
Contains less Saturated Fat -15%
Contains more Polyunsaturated fat +95%
Kellogg's Special K
36% 27% 36%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.3 g
Polyunsaturated fat: 0.4 g
Grape-Nuts Cereal
26% 16% 59%
Saturated Fat: 0.34 g
Monounsaturated Fat: 0.21 g
Polyunsaturated fat: 0.78 g
Contains more Monounsaturated Fat +42.9%
Contains less Saturated Fat -15%
Contains more Polyunsaturated 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.
Kellogg's Special K Grape-Nuts Cereal
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Kellogg's Special K Grape-Nuts Cereal Opinion
Net carbs 72g 67.49g Kellogg's Special K
Protein 17.79g 11.22g Kellogg's Special K
Fats 1.79g 1.81g Grape-Nuts Cereal
Carbs 73.4g 80.49g Grape-Nuts Cereal
Calories 377kcal 361kcal Kellogg's Special K
Sugar 12.69g 8.86g Grape-Nuts Cereal
Fiber 1.4g 13g Grape-Nuts Cereal
Calcium 23mg 32mg Grape-Nuts Cereal
Iron 28mg 28mg
Magnesium 12mg 124mg Grape-Nuts Cereal
Phosphorus 48mg 467mg Grape-Nuts Cereal
Potassium 53mg 400mg Grape-Nuts Cereal
Sodium 667mg 465mg Grape-Nuts Cereal
Zinc 0.69mg 2.07mg Grape-Nuts Cereal
Copper 0.179mg 0.34mg Grape-Nuts Cereal
Manganese 3.236mg Grape-Nuts Cereal
Selenium 54.9µg 9.1µg Kellogg's Special K
Vitamin A 1667IU 4IU Kellogg's Special K
Vitamin A RAE 500µg 0µg Kellogg's Special K
Vitamin E 15.3mg 0.62mg Kellogg's Special K
Vitamin D 134IU 0IU Kellogg's Special K
Vitamin D 3.3µg 0µg Kellogg's Special K
Vitamin C 68mg 0.1mg Kellogg's Special K
Vitamin B1 1.69mg 0.65mg Kellogg's Special K
Vitamin B2 1.91mg 0.12mg Kellogg's Special K
Vitamin B3 22.6mg 8.62mg Kellogg's Special K
Vitamin B5 0.872mg Grape-Nuts Cereal
Vitamin B6 6.44mg 0.86mg Kellogg's Special K
Folate 1290µg 345µg Kellogg's Special K
Vitamin B12 19.4µg 0µg Kellogg's Special K
Vitamin K 0.1µg 2µg Grape-Nuts Cereal
Saturated Fat 0.4g 0.34g Grape-Nuts Cereal
Monounsaturated Fat 0.3g 0.21g Kellogg's Special K
Polyunsaturated fat 0.4g 0.78g Grape-Nuts Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kellogg's Special K Grape-Nuts Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
575%
Kellogg's Special K
73%
Grape-Nuts Cereal
Minerals Daily Need Coverage Score
156%
Kellogg's Special K
209%
Grape-Nuts Cereal

Comparison summary

Which food is lower in glycemic index?
Kellogg's Special K
Kellogg's Special K is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Kellogg's Special K
Kellogg's Special K is relatively richer in vitamins
Which food is lower in Sugar?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Sugar (difference - 3.83g)
Which food contains less Sodium?
Grape-Nuts Cereal
Grape-Nuts Cereal contains less Sodium (difference - 202mg)
Which food is lower in Saturated Fat?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Saturated Fat (difference - 0.06g)
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 ($)

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

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.