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Trail mix vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison

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What are the differences between trail mix and grape-Nuts Cereal?

  • Trail mix is higher in copper and zinc; however, grape-Nuts Cereal is richer in iron, manganese, folate, vitamin B6, vitamin B3, phosphorus, and vitamin B1.
  • Grape-Nuts Cereal's daily need coverage for iron is 312% more.
  • Grape-Nuts Cereal contains 16 times less saturated fat than trail mix. Trail mix contains 5.55g of saturated fat, while grape-Nuts Cereal contains 0.34g.
  • Trail mix has a lower glycemic index (15) than grape-Nuts Cereal (75).

We used Snacks, trail mix, regular and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal types in this article.

Infographic

Trail mix 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 113% 23% 60% 114% 328% 88% 148% 30% 135% 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 MagnesiumMagnesium +27.4%
Contains more CalciumCalcium +143.8%
Contains more PotassiumPotassium +71.3%
Contains more CopperCopper +189.7%
Contains more ZincZinc +55.6%
Contains less SodiumSodium -50.8%
Contains more IronIron +818%
Contains more PhosphorusPhosphorus +35.4%
Contains more ManganeseManganese +213%

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 4.7% 0.33% 0% 0% 116% 46% 88% 54% 69% 0% 0% 53% 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 +1300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B1Vitamin B1 +40.7%
Contains more Vitamin B3Vitamin B3 +82.9%
Contains more Vitamin B6Vitamin B6 +188.6%
Contains more FolateFolate +385.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.872mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Trail mix Grape-Nuts Cereal DV% diff.
Iron 3.05mg 28mg 312%
Manganese 1.034mg 3.236mg 96%
Copper 0.985mg 0.34mg 72%
Folate 71µg 345µg 69%
Polyunsaturated fat 9.65g 0.78g 59%
Fiber 13g 52%
Vitamin B6 0.298mg 0.86mg 43%
Fats 29.4g 1.81g 42%
Monounsaturated fat 12.53g 0.21g 31%
Vitamin B3 4.712mg 8.62mg 24%
Saturated fat 5.55g 0.34g 24%
Phosphorus 345mg 467mg 17%
Selenium 9.1µg 17%
Vitamin B1 0.462mg 0.65mg 16%
Carbs 44.9g 80.49g 12%
Zinc 3.22mg 2.07mg 10%
Sodium 229mg 465mg 10%
Potassium 685mg 400mg 8%
Magnesium 158mg 124mg 8%
Vitamin B2 0.198mg 0.12mg 6%
Choline 31.9mg 6%
Calories 462kcal 361kcal 5%
Calcium 78mg 32mg 5%
Protein 13.8g 11.22g 5%
Vitamin E 0.62mg 4%
Vitamin K 2µg 2%
Vitamin C 1.4mg 0.1mg 1%
Net carbs 44.9g 67.49g N/A
Sugar 8.86g N/A
Vitamin A 1µg 0µg 0%
Vitamin B5 0.895mg 0.872mg 0%
Tryptophan 0.166mg 0%
Threonine 0.482mg 0%
Isoleucine 0.515mg 0%
Leucine 0.89mg 0%
Lysine 0.515mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.658mg 0%
Valine 0.658mg 0%
Histidine 0.357mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 29% 45% 9% 3%
Protein: 13.8 g
Fats: 29.4 g
Carbs: 44.9 g
Water: 9.2 g
Other: 2.7 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%
Contains more FatsFats +1524.3%
Contains more WaterWater +162.9%
Contains more CarbsCarbs +79.3%
Contains more OtherOther +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 45% 35%
Saturated fat: Sat. Fat 5.55 g
Monounsaturated fat: Mono. Fat 12.53 g
Polyunsaturated fat: Poly. Fat 9.65 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 +5866.7%
Contains more Poly. FatPolyunsaturated fat +1137.2%
Contains less Sat. FatSaturated fat -93.9%

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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. Trail mix - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167561/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.