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Scrambled egg vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison

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What are the main differences between scrambled egg and grape-Nuts Cereal?

  • Scrambled egg is richer in vitamin B12, while grape-Nuts Cereal is higher in iron, manganese, folate, vitamin B3, fiber, vitamin B6, vitamin B1, and phosphorus.
  • Grape-Nuts Cereal's daily need coverage for iron is 318% higher.
  • Grape-Nuts Cereal has a higher glycemic index (75) than scrambled egg (0).

We used Fast foods, egg, scrambled and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal types in this comparison.

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Scrambled egg 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 10% 17% 13% 97% 22% 45% 104% 24% 5.6% 123%
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 +78.1%
Contains less SodiumSodium -59.8%
Contains more SeleniumSelenium +147.3%
Contains more MagnesiumMagnesium +785.7%
Contains more PotassiumPotassium +172.1%
Contains more IronIron +981.1%
Contains more CopperCopper +407.5%
Contains more ZincZinc +24.7%
Contains more PhosphorusPhosphorus +93%
Contains more ManganeseManganese +7425.6%

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 11% 59% 19% 17% 20% 120% 3.9% 56% 44% 126% 23% 22% 99%
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 +3200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +54.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +350%
Contains more CholineCholine +466.1%
Contains more Vitamin B1Vitamin B1 +712.5%
Contains more Vitamin B3Vitamin B3 +4004.8%
Contains more Vitamin B6Vitamin B6 +352.6%
Contains more FolateFolate +1089.7%
~equal in Vitamin B5 ~0.872mg

All nutrients comparison - raw data values

Nutrient Scrambled egg Grape-Nuts Cereal DV% diff.
Iron 2.59mg 28mg 318%
Cholesterol 426mg 0mg 142%
Manganese 0.043mg 3.236mg 139%
Folate 29µg 345µg 79%
Vitamin B3 0.21mg 8.62mg 53%
Fiber 0g 13g 52%
Vitamin B6 0.19mg 0.86mg 52%
Vitamin B1 0.08mg 0.65mg 48%
Vitamin B12 1.01µg 0µg 42%
Phosphorus 242mg 467mg 32%
Vitamin B2 0.52mg 0.12mg 31%
Copper 0.067mg 0.34mg 30%
Choline 180.6mg 31.9mg 27%
Carbs 2.08g 80.49g 26%
Saturated fat 6.153g 0.34g 26%
Magnesium 14mg 124mg 26%
Selenium 22.5µg 9.1µg 24%
Fats 16.18g 1.81g 22%
Vitamin A 176µg 0µg 20%
Monounsaturated fat 5.889g 0.21g 14%
Sodium 187mg 465mg 12%
Polyunsaturated fat 1.969g 0.78g 8%
Calories 212kcal 361kcal 7%
Potassium 147mg 400mg 7%
Vitamin K 9µg 2µg 6%
Vitamin D 1.1µg 0µg 6%
Vitamin D 46IU 0IU 6%
Protein 13.84g 11.22g 5%
Zinc 1.66mg 2.07mg 4%
Vitamin C 3.3mg 0.1mg 4%
Calcium 57mg 32mg 3%
Vitamin E 0.96mg 0.62mg 2%
Vitamin B5 0.94mg 0.872mg 1%
Net carbs 2.08g 67.49g N/A
Sugar 1.64g 8.86g N/A
Tryptophan 0.212mg 0%
Threonine 0.657mg 0%
Isoleucine 0.836mg 0%
Leucine 1.185mg 0%
Lysine 0.913mg 0%
Methionine 0.427mg 0%
Phenylalanine 0.75mg 0%
Valine 0.96mg 0%
Histidine 0.325mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 16% 2% 67%
Protein: 13.84 g
Fats: 16.18 g
Carbs: 2.08 g
Water: 66.7 g
Other: 1.2 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 ProteinProtein +23.4%
Contains more FatsFats +793.9%
Contains more WaterWater +1805.7%
Contains more CarbsCarbs +3769.7%
Contains more OtherOther +148.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 42% 14%
Saturated fat: Sat. Fat 6.153 g
Monounsaturated fat: Mono. Fat 5.889 g
Polyunsaturated fat: Poly. Fat 1.969 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 more Mono. FatMonounsaturated fat +2704.3%
Contains more Poly. FatPolyunsaturated fat +152.4%
Contains less Sat. FatSaturated fat -94.5%

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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. Scrambled egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173272/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.