Grape-Nuts Cereal vs. Dolma — In-Depth Nutrition Comparison
Compare
How are grape-Nuts Cereal and dolma different?
- Grape-Nuts Cereal is higher in iron, manganese, folate, phosphorus, vitamin B1, vitamin B6, fiber, vitamin B3, and copper; however, dolma is richer in vitamin B12.
- Daily need coverage for iron for grape-Nuts Cereal is 324% higher.
- Grape-Nuts Cereal contains 13 times more folate than dolma. While grape-Nuts Cereal contains 345µg of folate, dolma contains only 26.26µg.
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and are the varieties used in this article.
Infographic
Infographic link
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 | +419.7% |
| Contains more PotassiumPotassium | +96.3% |
| Contains more IronIron | +1265.9% |
| Contains more CopperCopper | +209.1% |
| Contains more PhosphorusPhosphorus | +316.3% |
| Contains more ManganeseManganese | +689.3% |
| Contains more CalciumCalcium | +112% |
| Contains more ZincZinc | +64.3% |
| Contains more SeleniumSelenium | +27.5% |
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 EVitamin E | +59% |
| Contains more Vitamin B1Vitamin B1 | +983.3% |
| Contains more Vitamin B3Vitamin B3 | +220.4% |
| Contains more Vitamin B5Vitamin B5 | +129.5% |
| Contains more Vitamin B6Vitamin B6 | +258.3% |
| Contains more FolateFolate | +1213.8% |
| Contains more Vitamin CVitamin C | +3720% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +16.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +542% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 28mg | 2.05mg | 324% |
| Manganese | 3.236mg | 0.41mg | 123% |
| Folate | 345µg | 26.26µg | 80% |
| Vitamin B12 | 0µg | 1.38µg | 58% |
| Phosphorus | 467mg | 112.18mg | 51% |
| Vitamin B1 | 0.65mg | 0.06mg | 49% |
| Vitamin B6 | 0.86mg | 0.24mg | 48% |
| Fiber | 13g | 1.5g | 46% |
| Vitamin B3 | 8.62mg | 2.69mg | 37% |
| Copper | 0.34mg | 0.11mg | 26% |
| Carbs | 80.49g | 6.36g | 25% |
| Saturated fat | 0.34g | 5.92g | 25% |
| Magnesium | 124mg | 23.86mg | 24% |
| Vitamin A | 0µg | 185.23µg | 21% |
| Cholesterol | 0mg | 59.15mg | 20% |
| Fats | 1.81g | 12.8g | 17% |
| Monounsaturated fat | 0.21g | 5.24g | 13% |
| Zinc | 2.07mg | 3.4mg | 12% |
| Vitamin B5 | 0.872mg | 0.38mg | 10% |
| Vitamin K | 2µg | 12.84µg | 9% |
| Calories | 361kcal | 199.04kcal | 8% |
| Protein | 11.22g | 14.3g | 6% |
| Potassium | 400mg | 203.75mg | 6% |
| Selenium | 9.1µg | 11.6µg | 5% |
| Vitamin C | 0.1mg | 3.82mg | 4% |
| Calcium | 32mg | 67.83mg | 4% |
| Vitamin E | 0.62mg | 0.39mg | 2% |
| Vitamin B2 | 0.12mg | 0.14mg | 2% |
| Choline | 31.9mg | 43.34mg | 2% |
| Polyunsaturated fat | 0.78g | 0.5g | 2% |
| Sodium | 465mg | 432.02mg | 1% |
| Omega-3 (ALA) | 0.02g | 1% | |
| Omega-6 (Linoleic acid) | 0.11g | 1% | |
| Protein per 100 calories | 3.1g | 7.2g | N/A |
| Calories per 10 g protein | 322kcal | 139kcal | N/A |
| Weight per 100 calories | 28g | 50g | N/A |
| Unsaturated / Saturated Fat ratio | 2.9 | 0.97 | N/A |
| Net carbs | 67.49g | 4.86g | N/A |
| Vitamin D* | 0 IU | 1.1 IU | 0% |
| Sugar | 8.86g | 1.06g | N/A |
| Trans fat | 0g | 0.65g | N/A |
| Tryptophan | 0.07mg | 0% | |
| Threonine | 0.53mg | 0% | |
| Isoleucine | 0.6mg | 0% | |
| Leucine | 1.06mg | 0% | |
| Lysine | 1.11mg | 0% | |
| Methionine | 0.35mg | 0% | |
| Phenylalanine | 0.54mg | 0% | |
| Valine | 0.68mg | 0% | |
| Histidine | 0.44mg | 0% | |
| Fructose | 0.13g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
Protein:
14.3 g
Fats:
12.8 g
Carbs:
6.36 g
Water:
70.88 g
Other:
0 g
| Contains more CarbsCarbs | +1165.6% |
| Contains more ProteinProtein | +27.5% |
| Contains more FatsFats | +607.2% |
| Contains more WaterWater | +1925.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.34 g
Monounsaturated fat:
Mono. Fat
0.21 g
Polyunsaturated fat:
Poly. Fat
0.78 g
Saturated fat:
Sat. Fat
5.92 g
Monounsaturated fat:
Mono. Fat
5.24 g
Polyunsaturated fat:
Poly. Fat
0.5 g
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Poly. FatPolyunsaturated fat | +56% |
| Contains more Mono. FatMonounsaturated fat | +2395.2% |
