Grape-Nuts Cereal vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
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Summary of differences between grape-Nuts Cereal and golden Grahams Cereal
- Grape-Nuts Cereal has more iron, manganese, and phosphorus; however, golden Grahams Cereal is higher in vitamin B12, vitamin B2, zinc, vitamin B6, vitamin A, vitamin B3, and vitamin B1.
- Golden Grahams Cereal covers your daily need for vitamin B12 200% more than grape-Nuts Cereal.
- Grape-Nuts Cereal has 4 times more phosphorus than golden Grahams Cereal. While grape-Nuts Cereal has 467mg of phosphorus, golden Grahams Cereal has only 129mg.
These are the specific foods used in this comparison Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.
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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 | +376.9% |
| Contains more PotassiumPotassium | +94.2% |
| Contains more IronIron | +93.1% |
| Contains more CopperCopper | +65% |
| Contains more PhosphorusPhosphorus | +262% |
| Contains less SodiumSodium | -39.8% |
| Contains more ManganeseManganese | +75.1% |
| Contains more SeleniumSelenium | +62.5% |
| Contains more CalciumCalcium | +909.4% |
| Contains more ZincZinc | +484.5% |
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 B5Vitamin B5 | +158% |
| Contains more Vitamin CVitamin C | +19300% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +84.6% |
| Contains more Vitamin B2Vitamin B2 | +1066.7% |
| Contains more Vitamin B3Vitamin B3 | +86.8% |
| Contains more Vitamin B6Vitamin B6 | +87.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 4.8µg | 200% |
| Iron | 28mg | 14.5mg | 169% |
| Vitamin B2 | 0.12mg | 1.4mg | 98% |
| Zinc | 2.07mg | 12.1mg | 91% |
| Manganese | 3.236mg | 1.848mg | 60% |
| Vitamin B6 | 0.86mg | 1.613mg | 58% |
| Vitamin A | 0µg | 472µg | 52% |
| Phosphorus | 467mg | 129mg | 48% |
| Vitamin B3 | 8.62mg | 16.1mg | 47% |
| Vitamin B1 | 0.65mg | 1.2mg | 46% |
| Fiber | 13g | 5.6g | 30% |
| Calcium | 32mg | 323mg | 29% |
| Magnesium | 124mg | 26mg | 23% |
| Vitamin C | 0.1mg | 19.4mg | 21% |
| Vitamin D* | 0 IU | 129 IU | 16% |
| Vitamin D | 0µg | 3.2µg | 16% |
| Copper | 0.34mg | 0.206mg | 15% |
| Sodium | 465mg | 772mg | 13% |
| Protein | 11.22g | 5.3g | 12% |
| Vitamin B5 | 0.872mg | 0.338mg | 11% |
| Potassium | 400mg | 206mg | 6% |
| Selenium | 9.1µg | 5.6µg | 6% |
| Folate | 345µg | 323µg | 6% |
| Choline | 31.9mg | 15.2mg | 3% |
| Monounsaturated fat | 0.21g | 1.6g | 3% |
| Fats | 1.81g | 3.2g | 2% |
| Carbs | 80.49g | 85.1g | 2% |
| Calories | 361kcal | 374kcal | 1% |
| Polyunsaturated fat | 0.78g | 1g | 1% |
| Protein per 100 calories | 3.1g | 1.4g | N/A |
| Calories per 10 g protein | 322kcal | 706kcal | N/A |
| Weight per 100 calories | 28g | 27g | N/A |
| Unsaturated / Saturated Fat ratio | 2.9 | 6.5 | N/A |
| Net carbs | 67.49g | 79.5g | N/A |
| Sugar | 8.86g | 35g | N/A |
| Vitamin E | 0.62mg | 0.64mg | 0% |
| Vitamin K | 2µg | 2µg | 0% |
| Saturated fat | 0.34g | 0.4g | 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:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
| Contains more ProteinProtein | +111.7% |
| Contains more WaterWater | +59.1% |
| Contains more FatsFats | +76.8% |
~equal in
Carbs
~85.1g
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
0.4 g
Monounsaturated fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains less Sat. FatSaturated fat | -15% |
| Contains more Mono. FatMonounsaturated fat | +661.9% |
| Contains more Poly. FatPolyunsaturated fat | +28.2% |
