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  6. Grape-Nuts Cereal vs. Potato salad

Grape-Nuts Cereal vs. Potato salad — In-Depth Nutrition Comparison

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Important differences between grape-Nuts Cereal and potato salad

  • Potato salad has less iron, manganese, folate, phosphorus, vitamin B6, vitamin B3, vitamin B1, fiber, magnesium, and copper.
  • Grape-Nuts Cereal's daily need coverage for iron is 342% more.
  • Grape-Nuts Cereal has 49 times more folate than potato salad. Grape-Nuts Cereal has 345µg of folate, while potato salad has 7µg.
  • Grape-Nuts Cereal has a higher glycemic index than potato salad.

The food varieties used in the comparison are Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Potato salad, home-prepared.

Infographic

Grape-Nuts Cereal vs Potato salad infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +726.7%
Contains more CalciumCalcium +68.4%
Contains more PotassiumPotassium +57.5%
Contains more IronIron +4207.7%
Contains more CopperCopper +188.1%
Contains more ZincZinc +567.7%
Contains more PhosphorusPhosphorus +798.1%
Contains less SodiumSodium -12.1%
Contains more ManganeseManganese +3104%
Contains more SeleniumSelenium +122%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 12% 163% 28% 162% 52% 198% 0% 5% 259%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 11% 0% 19% 14% 17% 32% 33% 0% 0% 5.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +744.2%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +868.5%
Contains more Vitamin B5Vitamin B5 +63.3%
Contains more Vitamin B6Vitamin B6 +509.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4828.6%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Potato salad DV% diff.
Iron 28mg 0.65mg 342%
Manganese 3.236mg 0.101mg 136%
Folate 345µg 7µg 85%
Phosphorus 467mg 52mg 59%
Vitamin B6 0.86mg 0.141mg 55%
Vitamin B1 0.65mg 0.077mg 48%
Vitamin B3 8.62mg 0.89mg 48%
Fiber 13g 1.3g 47%
Magnesium 124mg 15mg 26%
Copper 0.34mg 0.118mg 25%
Carbs 80.49g 11.17g 23%
Cholesterol 0mg 68mg 23%
Polyunsaturated fat 0.78g 3.737g 20%
Protein 11.22g 2.68g 17%
Zinc 2.07mg 0.31mg 16%
Calories 361kcal 143kcal 11%
Vitamin C 0.1mg 10mg 11%
Fats 1.81g 8.2g 10%
Selenium 9.1µg 4.1µg 9%
Vitamin B5 0.872mg 0.534mg 7%
Choline 31.9mg 6%
Monounsaturated fat 0.21g 2.48g 6%
Vitamin B2 0.12mg 0.06mg 5%
Saturated fat 0.34g 1.429g 5%
Potassium 400mg 254mg 4%
Vitamin A 0µg 32µg 4%
Vitamin E 0.62mg 4%
Sodium 465mg 529mg 3%
Vitamin K 2µg 2%
Calcium 32mg 19mg 1%
Protein per 100 calories 3.1g 1.9g N/A
Calories per 10 g protein 322kcal 534kcal N/A
Weight per 100 calories 28g 70g N/A
Unsaturated / Saturated Fat ratio 2.9 4.4 N/A
Net carbs 67.49g 9.87g N/A
Sugar 8.86g N/A
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +318.7%
Contains more CarbsCarbs +620.6%
Contains more FatsFats +353%
Contains more WaterWater +2071.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 16% 59%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.21 g
Polyunsaturated fat: Poly. Fat 0.78 g
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -76.2%
Contains more Mono. FatMonounsaturated fat +1081%
Contains more Poly. FatPolyunsaturated fat +379.1%

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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. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/nutrients
  2. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.