Grape-Nuts Cereal vs. Oatmeal — In-Depth Nutrition Comparison
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Differences between grape-Nuts Cereal and oatmeal
- Oatmeal contains less iron, manganese, folate, phosphorus, fiber, vitamin B6, vitamin B3, vitamin B1, copper, and magnesium than grape-Nuts Cereal.
- Grape-Nuts Cereal's daily need coverage for iron is 276% higher.
- Oatmeal contains 8 times less folate than grape-Nuts Cereal. Grape-Nuts Cereal contains 345µg of folate, while oatmeal contains 44µg.
The food types used in this comparison are Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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.
| Contains more MagnesiumMagnesium | +376.9% |
| Contains more PotassiumPotassium | +555.7% |
| Contains more IronIron | +369.8% |
| Contains more CopperCopper | +415.2% |
| Contains more ZincZinc | +233.9% |
| Contains more PhosphorusPhosphorus | +506.5% |
| Contains more ManganeseManganese | +479.9% |
| Contains more SeleniumSelenium | +82% |
| Contains more CalciumCalcium | +150% |
| Contains less SodiumSodium | -89.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +785.7% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B3Vitamin B3 | +185% |
| Contains more Vitamin B5Vitamin B5 | +175.1% |
| Contains more Vitamin B6Vitamin B6 | +196.6% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +684.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +79.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 28mg | 5.96mg | 276% |
| Manganese | 3.236mg | 0.558mg | 116% |
| Folate | 345µg | 44µg | 75% |
| Phosphorus | 467mg | 77mg | 56% |
| Fiber | 13g | 1.7g | 45% |
| Vitamin B6 | 0.86mg | 0.29mg | 44% |
| Vitamin B3 | 8.62mg | 3.025mg | 35% |
| Vitamin B1 | 0.65mg | 0.26mg | 33% |
| Copper | 0.34mg | 0.066mg | 30% |
| Carbs | 80.49g | 11.67g | 23% |
| Magnesium | 124mg | 26mg | 23% |
| Protein | 11.22g | 2.37g | 18% |
| Sodium | 465mg | 49mg | 18% |
| Calories | 361kcal | 68kcal | 15% |
| Vitamin A | 0µg | 130µg | 14% |
| Zinc | 2.07mg | 0.62mg | 13% |
| Vitamin B5 | 0.872mg | 0.317mg | 11% |
| Potassium | 400mg | 61mg | 10% |
| Selenium | 9.1µg | 5µg | 7% |
| Vitamin B2 | 0.12mg | 0.215mg | 7% |
| Calcium | 32mg | 80mg | 5% |
| Choline | 31.9mg | 4.7mg | 5% |
| Starch | 10.37g | 4% | |
| Vitamin E | 0.62mg | 0.07mg | 4% |
| Polyunsaturated fat | 0.78g | 0.426g | 2% |
| Fats | 1.81g | 1.36g | 1% |
| Vitamin K | 2µg | 0.4µg | 1% |
| Saturated fat | 0.34g | 0.226g | 1% |
| Protein per 100 calories | 3.1g | 3.5g | N/A |
| Calories per 10 g protein | 322kcal | 287kcal | N/A |
| Weight per 100 calories | 28g | 147g | N/A |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 67.49g | 9.97g | N/A |
| Sugar | 8.86g | 0.46g | N/A |
| Trans fat | 0g | 0.003g | N/A |
| Monounsaturated fat | 0.21g | 0.391g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 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:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more ProteinProtein | +373.4% |
| Contains more FatsFats | +33.1% |
| Contains more CarbsCarbs | +589.7% |
| Contains more OtherOther | +422.8% |
| Contains more WaterWater | +2300.9% |
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
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains more Poly. FatPolyunsaturated fat | +83.1% |
| Contains less Sat. FatSaturated fat | -33.5% |
| Contains more Mono. FatMonounsaturated fat | +86.2% |
