Bran cereal vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison
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How are bran cereal and grape-Nuts Cereal different?
- Bran cereal is higher in vitamin B6, vitamin B12, folate, vitamin B2, manganese, vitamin B1, phosphorus, zinc, and copper; however, grape-Nuts Cereal is richer in iron.
- Daily need coverage for vitamin B6 for bran cereal is 857% higher.
- Bran cereal has a lower glycemic index (63) than grape-Nuts Cereal (75).
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal are the varieties used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +191.9% |
| Contains more CalciumCalcium | +1115.6% |
| Contains more PotassiumPotassium | +155% |
| Contains more CopperCopper | +205.9% |
| Contains more ZincZinc | +499% |
| Contains more PhosphorusPhosphorus | +146.3% |
| Contains less SodiumSodium | -44.5% |
| Contains more ManganeseManganese | +129% |
| Contains more IronIron | +59.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +19900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +91.9% |
| Contains more Vitamin B1Vitamin B1 | +249.2% |
| Contains more Vitamin B2Vitamin B2 | +2158.3% |
| Contains more Vitamin B3Vitamin B3 | +71.7% |
| Contains more Vitamin B5Vitamin B5 | +21.6% |
| Contains more Vitamin B6Vitamin B6 | +1295.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +160% |
| Contains more FolateFolate | +279.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 12mg | 0.86mg | 857% |
| Vitamin B12 | 18.8µg | 0µg | 783% |
| Folate | 1310µg | 345µg | 241% |
| Vitamin B2 | 2.71mg | 0.12mg | 199% |
| Manganese | 7.41mg | 3.236mg | 181% |
| Vitamin B1 | 2.27mg | 0.65mg | 135% |
| Iron | 17.6mg | 28mg | 130% |
| Phosphorus | 1150mg | 467mg | 98% |
| Zinc | 12.4mg | 2.07mg | 94% |
| Copper | 1.04mg | 0.34mg | 78% |
| Fiber | 29.3g | 13g | 65% |
| Vitamin A | 522µg | 0µg | 58% |
| Magnesium | 362mg | 124mg | 57% |
| Vitamin B3 | 14.8mg | 8.62mg | 39% |
| Calcium | 389mg | 32mg | 36% |
| Vitamin C | 20mg | 0.1mg | 22% |
| Vitamin D | 4.3µg | 0µg | 22% |
| Vitamin D* | 170 IU | 0 IU | 21% |
| Potassium | 1020mg | 400mg | 18% |
| Starch | 21.8g | 9% | |
| Sodium | 258mg | 465mg | 9% |
| Polyunsaturated fat | 2g | 0.78g | 8% |
| Calories | 259kcal | 361kcal | 5% |
| Fats | 4.9g | 1.81g | 5% |
| Protein | 13.14g | 11.22g | 4% |
| Vitamin E | 1.19mg | 0.62mg | 4% |
| Vitamin B5 | 1.06mg | 0.872mg | 4% |
| Vitamin K | 5.2µg | 2µg | 3% |
| Choline | 49.4mg | 31.9mg | 3% |
| Saturated fat | 1.1g | 0.34g | 3% |
| Carbs | 74.24g | 80.49g | 2% |
| Monounsaturated fat | 0.89g | 0.21g | 2% |
| Selenium | 9.4µg | 9.1µg | 1% |
| Protein per 100 calories | 5.1g | 3.1g | N/A |
| Calories per 10 g protein | 197kcal | 322kcal | N/A |
| Weight per 100 calories | 39g | 28g | N/A |
| Unsaturated / Saturated Fat ratio | 2.6 | 2.9 | N/A |
| Net carbs | 44.94g | 67.49g | N/A |
| Sugar | 15.69g | 8.86g | N/A |
| Tryptophan | 0.22mg | 0% | |
| Threonine | 0.38mg | 0% | |
| Isoleucine | 0.35mg | 0% | |
| Leucine | 0.7mg | 0% | |
| Lysine | 0.35mg | 0% | |
| Methionine | 0.17mg | 0% | |
| Phenylalanine | 0.48mg | 0% | |
| Valine | 0.52mg | 0% | |
| Histidine | 0.28mg | 0% | |
| Fructose | 0.36g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.14 g
Fats:
4.9 g
Carbs:
74.24 g
Water:
2.12 g
Other:
5.6 g
Protein:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
| Contains more ProteinProtein | +17.1% |
| Contains more FatsFats | +170.7% |
| Contains more WaterWater | +65.1% |
~equal in
Carbs
~80.49g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.1 g
Monounsaturated fat:
Mono. Fat
0.89 g
Polyunsaturated fat:
Poly. Fat
2 g
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 | +323.8% |
| Contains more Poly. FatPolyunsaturated fat | +156.4% |
| Contains less Sat. FatSaturated fat | -69.1% |
