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

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A recap on the differences between raisin Bran Cereal and corn nuts

  • Corn nuts have less iron, vitamin B12, folate, vitamin B6, vitamin B2, vitamin B3, copper, zinc, and vitamin B1.
  • Raisin Bran Cereal covers your daily iron needs 169% more than corn nuts.
  • Raisin Bran Cereal has less saturated fat.
  • The glycemic index of raisin Bran Cereal is higher.

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
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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 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% 84% 3.6% 38% 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% 5.7% 0% 0% 88% 33% 28% 22% 43% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +1388.2%
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 +∞%

All nutrients comparison - raw data values

Nutrient Raisin Bran Cereal Corn nuts DV% diff.
Iron 15.25mg 1.7mg 169%
Vitamin B12 2.53µg 0µg 105%
Folate 339µg 0µg 85%
Selenium 38.6µg 70%
Vitamin B6 0.85mg 0.187mg 51%
Vitamin B3 8.47mg 1.507mg 44%
Vitamin B2 0.72mg 0.142mg 44%
Zinc 6.36mg 1.88mg 41%
Copper 0.508mg 0.136mg 41%
Vitamin A 253µg 17µg 26%
Vitamin B1 0.63mg 0.35mg 23%
Manganese 0.487mg 21%
Fats 1.87g 14.3g 19%
Monounsaturated fat 0.357g 7.36g 18%
Polyunsaturated fat 0.908g 3.22g 15%
Vitamin D 102IU 13%
Vitamin D 2.5µg 13%
Saturated fat 0.424g 2.58g 10%
Phosphorus 339mg 283mg 8%
Potassium 546mg 286mg 8%
Fiber 10.2g 8.4g 7%
Vitamin B5 0.374mg 7%
Sodium 466mg 600mg 6%
Magnesium 136mg 109mg 6%
Calories 342kcal 436kcal 5%
Choline 24.1mg 4%
Carbs 80.37g 71.7g 3%
Protein 7.63g 9g 3%
Calcium 33mg 17mg 2%
Vitamin E 0.18mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 70.17g 63.3g N/A
Sugar 33.04g N/A
Vitamin K 0.3µg 0%

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%

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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. 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.