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I can't seem to find a clear and consistent answer for how damage from the Grab and Constrict abilities work.

Grab rules wrote:
The creature has the option to conduct the grapple normally, or simply use the part of its body it used in the grab to hold the opponent. If it chooses to do the latter, it takes a –20 penalty on its CMB check to make and maintain the grapple, but does not gain the grappled condition itself. A successful hold does not deal any extra damage unless the creature also has the constrict special attack. If the creature does not constrict, each successful grapple check it makes during successive rounds automatically deals the damage indicated for the attack that established the hold. Otherwise, it deals constriction damage as well (the amount is given in the creature’s descriptive text).

I believe, but am not certain, that the parts about automatically dealing damage on successful grapple check are not contingent on taking the -20 penalty option, and that the only benefit of that option is not gaining the grappled condition yourself. What I am less clear on is, if a monster has both Grab and Constrict, and chooses to use constrict on a grappled opponent, is the constrict damage is addition to automatic damage for the attack that established the hold from grab (in which case why the If/Otherwise statement?), or instead of that grab damage (in which case why do the rules say it deals constriction damage "as well" rather than "instead"?)

Also, does the damage from Grab and/or Constrict replace the normal rules for dealing damage on a successful grapple check, or can a monster do natural attack damage using the damage option, in addition to Grab and/or Constrict damage?

Grapple rules wrote:
Once you are grappling an opponent, a successful check allows you to continue grappling the foe, and also allows you to perform one of the following actions (as part of the standard action spent to maintain the grapple
Grapple rules wrote:

Damage

You can inflict damage to your target equal to your unarmed strike, a natural attack, or an attack made with armor spikes or a light or one-handed weapon. This damage can be either lethal or nonlethal.

And is my understanding of RAW correct that Constrict allows you to deal constrict damage in addition to making other action you would normally get to make for succeeding a grapple check such as moving the grapple or pinning your opponent?

Constrict rules wrote:
A creature with this special attack can crush an opponent, dealing bludgeoning damage, when it makes a successful grapple check (in addition to any other effects caused by a successful check, including additional damage). The amount of damage is given in the creature’s entry and is typically equal to the amount of damage caused by the creature’s melee attack.

Also, is there a grapple flowchart anywhere that includes Grab and Constrict damage?