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  6. Oatmeal vs. Grape-Nuts Cereal

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

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Differences between oatmeal and grape-Nuts Cereal

  • Oatmeal contains less iron, manganese, folate, phosphorus, fiber, vitamin B6, vitamin B3, vitamin B1, copper, and magnesium than grape-Nuts Cereal.
  • Grape-Nuts Cereal's daily need coverage for iron is 276% higher.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.

Infographic

Oatmeal vs Grape-Nuts Cereal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -89.5%
Contains more MagnesiumMagnesium +376.9%
Contains more PotassiumPotassium +555.7%
Contains more IronIron +369.8%
Contains more CopperCopper +415.2%
Contains more ZincZinc +233.9%
Contains more PhosphorusPhosphorus +506.5%
Contains more ManganeseManganese +479.9%
Contains more SeleniumSelenium +82%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 12% 163% 28% 162% 52% 198% 0% 5% 259%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +785.7%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +185%
Contains more Vitamin B5Vitamin B5 +175.1%
Contains more Vitamin B6Vitamin B6 +196.6%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +684.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Grape-Nuts Cereal DV% diff.
Iron 5.96mg 28mg 276%
Manganese 0.558mg 3.236mg 116%
Folate 44µg 345µg 75%
Phosphorus 77mg 467mg 56%
Fiber 1.7g 13g 45%
Vitamin B6 0.29mg 0.86mg 44%
Vitamin B3 3.025mg 8.62mg 35%
Vitamin B1 0.26mg 0.65mg 33%
Copper 0.066mg 0.34mg 30%
Carbs 11.67g 80.49g 23%
Magnesium 26mg 124mg 23%
Protein 2.37g 11.22g 18%
Sodium 49mg 465mg 18%
Calories 68kcal 361kcal 15%
Vitamin A 130µg 0µg 14%
Zinc 0.62mg 2.07mg 13%
Vitamin B5 0.317mg 0.872mg 11%
Potassium 61mg 400mg 10%
Selenium 5µg 9.1µg 7%
Vitamin B2 0.215mg 0.12mg 7%
Calcium 80mg 32mg 5%
Choline 4.7mg 31.9mg 5%
Starch 10.37g 4%
Vitamin E 0.07mg 0.62mg 4%
Polyunsaturated fat 0.426g 0.78g 2%
Fats 1.36g 1.81g 1%
Vitamin K 0.4µg 2µg 1%
Saturated fat 0.226g 0.34g 1%
Protein per 100 calories 3.5g 3.1g N/A
Calories per 10 g protein 287kcal 322kcal N/A
Weight per 100 calories 147g 28g N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 9.97g 67.49g N/A
Sugar 0.46g 8.86g N/A
Trans fat 0.003g 0g N/A
Monounsaturated fat 0.391g 0.21g 0%
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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 WaterWater +2300.9%
Contains more ProteinProtein +373.4%
Contains more FatsFats +33.1%
Contains more CarbsCarbs +589.7%
Contains more OtherOther +422.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
26% 16% 59%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.21 g
Polyunsaturated fat: Poly. Fat 0.78 g
Contains less Sat. FatSaturated fat -33.5%
Contains more Mono. FatMonounsaturated fat +86.2%
Contains more Poly. FatPolyunsaturated fat +83.1%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. 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.