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  6. Raisin Bran Cereal vs. Corn nuts

Raisin Bran Cereal vs. Corn nuts — In-Depth Nutrition Comparison

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A recap on differences between Raisin Bran Cereal and Corn nuts

  • Corn nuts have less Iron, Vitamin B12, Folate, Vitamin B6, Vitamin B2, Vitamin B3, Copper, Zinc, Vitamin A, and Vitamin B1.
  • Raisin Bran Cereal covers your daily Iron needs 169% more than Corn nuts.

Food varieties used in this article are Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Snacks, cornnuts, barbecue-flavor.

Infographic

Raisin Bran Cereal vs Corn nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 9.9% 48% 572% 169% 173% 145% 61% 0% 211%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
Contains more MagnesiumMagnesium +24.8%
Contains more CalciumCalcium +94.1%
Contains more PotassiumPotassium +90.9%
Contains more IronIron +797.1%
Contains more CopperCopper +273.5%
Contains more ZincZinc +238.3%
Contains more PhosphorusPhosphorus +19.8%
Contains less SodiumSodium -22.3%
Contains more SeleniumSelenium +∞%

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% 51% 3.6% 75% 158% 166% 159% 0% 196% 316% 0.75% 254% 13%
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 1.3% 20% 0% 0% 88% 33% 28% 22% 43% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +150.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +407%
Contains more Vitamin B3Vitamin B3 +462%
Contains more Vitamin B6Vitamin B6 +354.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 80% 8% 3%
Protein: 7.63 g
Fats: 1.87 g
Carbs: 80.37 g
Water: 7.5 g
Other: 2.63 g
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Contains more CarbsCarbs +12.1%
Contains more WaterWater +368.8%
Contains more ProteinProtein +18%
Contains more FatsFats +664.7%
Contains more OtherOther +29.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 21% 54%
Saturated Fat: Sat. Fat 0.424 g
Monounsaturated Fat: Mono. Fat 0.357 g
Polyunsaturated fat: Poly. Fat 0.908 g
20% 56% 24%
Saturated Fat: Sat. Fat 2.58 g
Monounsaturated Fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
Contains less Sat. FatSaturated Fat -83.6%
Contains more Mono. FatMonounsaturated Fat +1961.6%
Contains more Poly. FatPolyunsaturated fat +254.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Bran Cereal Corn nuts
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Raisin Bran Cereal Corn nuts Opinion
Calories 342kcal 436kcal Corn nuts
Protein 7.63g 9g Corn nuts
Fats 1.87g 14.3g Corn nuts
Vitamin C 0mg 0.4mg Corn nuts
Net carbs 70.17g 63.3g Raisin Bran Cereal
Carbs 80.37g 71.7g Raisin Bran Cereal
Vitamin D 102IU Raisin Bran Cereal
Magnesium 136mg 109mg Raisin Bran Cereal
Calcium 33mg 17mg Raisin Bran Cereal
Potassium 546mg 286mg Raisin Bran Cereal
Iron 15.25mg 1.7mg Raisin Bran Cereal
Sugar 33.04g Corn nuts
Fiber 10.2g 8.4g Raisin Bran Cereal
Copper 0.508mg 0.136mg Raisin Bran Cereal
Zinc 6.36mg 1.88mg Raisin Bran Cereal
Phosphorus 339mg 283mg Raisin Bran Cereal
Sodium 466mg 600mg Raisin Bran Cereal
Vitamin A 847IU 338IU Raisin Bran Cereal
Vitamin A 253µg 17µg Raisin Bran Cereal
Vitamin E 0.18mg Raisin Bran Cereal
Vitamin D 2.5µg Raisin Bran Cereal
Manganese 0.487mg Corn nuts
Selenium 38.6µg Raisin Bran Cereal
Vitamin B1 0.63mg 0.35mg Raisin Bran Cereal
Vitamin B2 0.72mg 0.142mg Raisin Bran Cereal
Vitamin B3 8.47mg 1.507mg Raisin Bran Cereal
Vitamin B5 0.374mg Corn nuts
Vitamin B6 0.85mg 0.187mg Raisin Bran Cereal
Vitamin B12 2.53µg 0µg Raisin Bran Cereal
Vitamin K 0.3µg Raisin Bran Cereal
Folate 339µg 0µg Raisin Bran Cereal
Choline 24.1mg Raisin Bran Cereal
Saturated Fat 0.424g 2.58g Raisin Bran Cereal
Monounsaturated Fat 0.357g 7.36g Corn nuts
Polyunsaturated fat 0.908g 3.22g Corn nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Bran Cereal Corn nuts
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
107%
Raisin Bran Cereal
18%
Corn nuts
Minerals Daily Need Coverage Score
149%
Raisin Bran Cereal
53%
Corn nuts

Comparison summary

Which food contains less Sodium?
Raisin Bran Cereal
Raisin Bran Cereal contains less Sodium (difference - 134mg)
Which food is lower in Saturated Fat?
Raisin Bran Cereal
Raisin Bran Cereal is lower in Saturated Fat (difference - 2.156g)
Which food is richer in minerals?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in minerals
Which food is richer in vitamins?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Corn nuts
Corn nuts is lower in Sugar (difference - 33.04g)
Which food is lower in glycemic index?
Corn nuts
Corn nuts is lower in glycemic index (difference - 21)
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. Raisin Bran Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172996/nutrients
  2. Corn nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.