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Pico de gallo vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison

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A recap on the differences between pico de gallo and grape-Nuts Cereal

  • Pico de gallo is higher in vitamin A, yet grape-Nuts Cereal is higher in iron.
  • Grape-Nuts Cereal covers your daily iron needs 350% more than pico de gallo.
  • Pico de gallo contains 78 times more vitamin A than grape-Nuts Cereal. While pico de gallo contains 313IU of vitamin A, grape-Nuts Cereal contains only 4IU.
  • The amount of sugar in pico de gallo is lower.

Food varieties used in this article are PACE, Pico De Gallo and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
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 +∞%
Contains more IronIron +∞%
~equal in Sodium ~465mg

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains more Vitamin CVitamin C +3700%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pico de gallo Grape-Nuts Cereal DV% diff.
Iron 0mg 28mg 350%
Manganese 3.236mg 141%
Folate 345µg 86%
Phosphorus 467mg 67%
Vitamin B6 0.86mg 66%
Vitamin B1 0.65mg 54%
Vitamin B3 8.62mg 54%
Fiber 13g 52%
Copper 0.34mg 38%
Magnesium 124mg 30%
Carbs 9.38g 80.49g 24%
Protein 0g 11.22g 22%
Zinc 2.07mg 19%
Calories 31kcal 361kcal 17%
Vitamin B5 0.872mg 17%
Selenium 9.1µg 17%
Potassium 400mg 12%
Vitamin B2 0.12mg 9%
Choline 31.9mg 6%
Polyunsaturated fat 0.78g 5%
Vitamin E 0.62mg 4%
Vitamin C 3.8mg 0.1mg 4%
Calcium 0mg 32mg 3%
Fats 0g 1.81g 3%
Vitamin K 2µg 2%
Saturated fat 0g 0.34g 2%
Monounsaturated fat 0.21g 1%
Net carbs 9.38g 67.49g N/A
Sugar 6.25g 8.86g N/A
Sodium 469mg 465mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +2414.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +758.1%
Contains more OtherOther +13.7%

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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

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.