The first meal of the day is where our good choices start. What we eat first thing will determine how we feel the rest of the day.
There is such a variety of healthy foods on the market shelves that it can be overwhelming when you are trying to decide what you should eat. I will help make the process a little less stressful for you.
I will be comparing two popular brands of cereal that have been around for years: Cheerios and Grape Nuts. Both are whole-grain cereals which makes them both healthy options for starting your day.
I will do a side-by-side comparison of the nutritional value of both kinds of cereal. By the end of the article, you will be able to decide for yourself which one is right for you.
Cheerios has a variety of flavors but for the sake of this comparison, I will only be comparing the nutritional information for Original Cheerios and Original Grape Nuts.
It’s important to note that the serving size for each cereal varies greatly. The serving size for Cheerios is 1 ½ cups or 39 grams. The serving size for Grape Nuts is ½ cup or 58 grams. Because of this, I will also provide a weight-for-weight comparison.
Best for Calorie Content
Our comparison starts off with calorie content. This is often the first number we look at when we read the nutrition label on food. A low-calorie diet is important to maintaining a healthy weight.
In this comparison, regardless of serving size, Grape Nuts has a significantly higher calorie content than Original Cheerios.
Cereal Type |
Calorie Content Per Serving |
Calorie Content Per 100g |
|
Original Cheerios |
140 kcal (39g) |
359 kcal |
|
Original Grape Nuts |
200 kcal (58g) |
1510 kcal |
Best for Carbs & Sugar Content
Carbohydrates and sugar content are often overlooked but they are crucial to any healthy diet.
A diet that is high in carbohydrates and sugar will not only affect your weight but can also have negative effects on your blood sugar, cholesterol, and the overall health of your heart.
Both Cheerios and Grape Nuts are naturally high in carbs but the increased serving size of Grape Nuts makes it higher in carbs than Cheerios.
Cereal Type |
Carbohydrates Per Serving |
Carbohydrates Per 100g |
|
Original Cheerios |
29g (39g) |
74g |
|
Original Grape Nuts |
47g (58g) |
80.5g |
Because Cheerios has the added ingredient of sugar, you would naturally assume Cheerios would have the higher sugar content but it is actually Grape Nuts that is higher in sugar.
Again, the larger serving size sets Grape Nuts apart from Cheerios but even the weight-for-weight comparison shows a slightly higher amount of sugar in Grape Nuts.
Cereal Type |
Sugar Per Serving |
Sugar Per 100g |
|
Original Cheerios |
2g (39g) |
5g |
|
Original Grape Nuts |
5g (58g) |
8.86g |
Best for Protein Content
At first glance, there is not much difference between our two kinds of cereal in protein content. But when compared by weight, Cheerios has a higher amount of protein.
Cereal Type |
Protein Per Serving |
Protein Per 100g |
|
Original Cheerios |
5g (39g) |
12g |
|
Original Grape Nuts |
6g (58) |
11.2g |
Best for Fat Content
Fat content is often where our eyes go after looking at the calories. If you are looking to lose weight or need to maintain a healthy weight, a low-fat diet is essential. But more importantly, you want a diet that is low in unhealthy fats.
Both Cheerios and Grape Nuts are low in fat, especially the unhealthy trans and saturated fats.
Cereal Type |
Fat Per Serving |
Saturated Fat Per Serving |
|
Original Cheerios |
2.5g (39g) |
0.5g |
|
Original Grape Nuts |
1g (58g) |
0g |
Best for Fiber Content
This category is often the most overlooked of all the categories but it is the most important one to consider.
When our diet is low in fiber, we are at a greater risk for high cholesterol, diabetes, stroke, and even different types of cancer. The reason for this is the two types of fiber that work together to keep us healthy – soluble and insoluble fiber.
Soluble fiber turns into a gel-like substance, improving digestion, while insoluble fiber stays in tack, promoting the movement of food through the digestive system.
Compared to Cheerios, Grape Nuts has a higher fiber content than Cheerios.
Cereal Type |
Fiber Per Serving |
Fiber Per 100g |
|
Original Cheerios |
4g (39g) |
10g |
|
Original Grape Nuts |
7g (58g) |
13g |
Cereal Type |
Soluble Fiber Per Serving |
Insoluble Fiber Per Serving |
|
Original Cheerios |
2g |
0g |
|
Original Grape Nuts |
1g |
6g |
Best for Sodium/Salt Content
Examining the sodium/salt content in each type of cereal is important to know when deciding which type of cereal is right for you. A diet that is high in sodium/salt can affect your weight loss goals and your overall health.
Both Cheerios and Grape Nuts are high in sodium but Grape Nuts are higher per serving.
Cereal Type |
Sodium/Salt Per Serving |
Sodium/Salt Per 100g |
|
Original Cheerios |
190 mg (39g) |
487 mg |
|
Original Grape Nuts |
280mg (58g) |
465 mg |
Best for Vitamins/Minerals
Both Cheerios and Grape Nuts have a long list of vitamins and minerals. Below is a comparison chart of the vitamins and minerals found in both types of cereal. You will also be able to see how much of the Daily Value each cereal contains.
The winner in this category will ultimately depend on what you are looking to incorporate into your daily diet.
Vitamin/Mineral Type |
Cheerios Daily Value % Per Serving (39g) |
Grape Nuts Daily Value % Per Serving (60g) |
|
Vitamin D |
8% |
0% |
|
Iron |
60% |
90% |
|
Calcium |
8% |
0% |
|
Vitamin A |
8% |
0% |
|
Vitamin C |
8% |
0% |
|
Thiamin (B1) |
15% |
40% |
|
Riboflavin (B2) |
0% |
6% |
|
Niacin |
0% |
45% |
|
Vitamin B6 |
15% |
80% |
|
Folate |
15% |
90% |
|
Vitamin B12 |
15% |
0% |
|
Phosphorus |
10% |
20% |
|
Magnesium |
15% |
10% |
|
Zinc |
15% |
30% |
|
Potassium |
4% |
6% |
Best for Flavor/Texture
Flavor and texture are important factors to consider when deciding which type of cereal to eat. If you don’t like how something tastes, you won’t eat it, regardless of how healthy it is for you.
Cheerios have added sugar so it has a sweeter taste than Grape Nuts. When it comes to texture, though, Grape Nuts has a very rough texture on its own while Cheerios is much lighter. Both types of cereal are softer when paired with the milk of your choice.
Best for Price
Prices for each type of cereal will vary depending on where you live, where you shop, and any in-store promotions or sales.
Generally, Cheerios comes in a 9oz box that is priced between $5.00 and $6.00. Grape Nuts comes in a 20oz box and is priced between $5.00 and $6.00.
Based on the size of the cereal box, you do get more for your money with Grape Nuts but again, this will all depend on the store where you shop.
Overall Winner
Cheerios is the winner when it comes to low calories and low carbs. Grape Nuts is the winner when you want low fat, high fiber, and lots of iron and B vitamins.
The comparison chart below will put each category side-by-side so you can decide for yourself who the winner is.
Comparison Category |
Winner (Cheerios vs Grape Nuts) |
|
Best for Calorie Content |
Cheerios |
|
Best for Carbohydrate Content |
Cheerios |
|
Best for Sugar Content |
Cheerios |
|
Best for Protein Content |
Both are winners |
|
Best for Fat |
Grape Nuts |
|
Best for Fiber |
Grape Nuts |
|
Best for Sodium/Salt |
Cheerios |
|
Best for Vitamins/Minerals |
Both are winners |
|
Best for Price |
Grape Nuts |
Overall Winner |
Cheerios |