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  6. Kellogg's Corn Flakes vs. Pilaf

Kellogg's Corn Flakes vs. Pilaf — In-Depth Nutrition Comparison

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Important differences between Kellogg's Corn Flakes and Pilaf

  • Kellogg's Corn Flakes have more Iron, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin B3, Vitamin B1, Vitamin A RAE, and Folate, however, Pilaf is richer in Selenium, and Manganese.
  • Kellogg's Corn Flakes' daily need coverage for Iron is 331% more.
  • Kellogg's Corn Flakes contain 250 times more Vitamin B12 than Pilaf. Kellogg's Corn Flakes contain 5µg of Vitamin B12, while Pilaf contains 0.02µg.

The food varieties used in the comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Kellogg's Corn Flakes vs Pilaf infographic
Infographic link

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.
Kellogg's Corn Flakes
Kellogg's Corn Flakes
4
:
6
Pilaf
Pilaf
Contains more Iron +1084.4%
Contains more Magnesium +21.9%
Contains less Sodium -44.1%
Contains more Copper +19.3%
Contains more Calcium +1560%
Contains more Phosphorus +51%
Contains more Potassium +11.9%
Contains more Manganese +425%
Contains more Selenium +290.4%
Equal in Zinc - 1.01
Kellogg's Corn Flakes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 1084% 28% 44% 15% 96% 28% 66% 22% 46%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains more Iron +1084.4%
Contains more Magnesium +21.9%
Contains less Sodium -44.1%
Contains more Copper +19.3%
Contains more Calcium +1560%
Contains more Phosphorus +51%
Contains more Potassium +11.9%
Contains more Manganese +425%
Contains more Selenium +290.4%
Equal in Zinc - 1.01

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.
Kellogg's Corn Flakes
Kellogg's Corn Flakes
10
:
2
Pilaf
Pilaf
Contains more Vitamin A +12657.1%
Contains more Vitamin E +200%
Contains more Vitamin D +∞%
Contains more Vitamin C +412.2%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +1647.1%
Contains more Vitamin B3 +192.1%
Contains more Vitamin B6 +347.5%
Contains more Folate +68.4%
Contains more Vitamin B12 +24900%
Contains more Vitamin B5 +212.2%
Contains more Vitamin K +∞%
Kellogg's Corn Flakes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 108% 3% 108% 70% 335% 351% 336% 14% 414% 268% 625% 0%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Contains more Vitamin A +12657.1%
Contains more Vitamin E +200%
Contains more Vitamin D +∞%
Contains more Vitamin C +412.2%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +1647.1%
Contains more Vitamin B3 +192.1%
Contains more Vitamin B6 +347.5%
Contains more Folate +68.4%
Contains more Vitamin B12 +24900%
Contains more Vitamin B5 +212.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kellogg's Corn Flakes
Kellogg's Corn Flakes
2
:
3
Pilaf
Pilaf
Contains more Carbs +10.2%
Contains more Protein +38.9%
Contains more Fats +242.5%
Contains more Water +113.8%
Equal in Carbs - 76.31
Equal in Other - 3.86
Kellogg's Corn Flakes
8% 84% 4% 4%
Protein: 7.5 g
Fats: 0.4 g
Carbs: 84.1 g
Water: 3.76 g
Other: 4.24 g
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more Carbs +10.2%
Contains more Protein +38.9%
Contains more Fats +242.5%
Contains more Water +113.8%
Equal in Carbs - 76.31
Equal in Other - 3.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kellogg's Corn Flakes
Kellogg's Corn Flakes
1
:
2
Pilaf
Pilaf
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +456.7%
Contains more Polyunsaturated fat +92.3%
Kellogg's Corn Flakes
31% 18% 52%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.067 g
Polyunsaturated fat: 0.196 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +456.7%
Contains more Polyunsaturated fat +92.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kellogg's Corn Flakes Pilaf
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Kellogg's Corn Flakes Pilaf Opinion
Net carbs 80.8g 75.11g Kellogg's Corn Flakes
Protein 7.5g 10.42g Pilaf
Fats 0.4g 1.37g Pilaf
Carbs 84.1g 76.31g Kellogg's Corn Flakes
Calories 357kcal 359kcal Pilaf
Starch 71.23g Pilaf
Sugar 9.5g 1.53g Pilaf
Fiber 3.3g 1.2g Kellogg's Corn Flakes
Calcium 5mg 83mg Pilaf
Iron 28.9mg 2.44mg Kellogg's Corn Flakes
Magnesium 39mg 32mg Kellogg's Corn Flakes
Phosphorus 102mg 154mg Pilaf
Potassium 168mg 188mg Pilaf
Sodium 729mg 1303mg Kellogg's Corn Flakes
Zinc 1mg 1.01mg Pilaf
Copper 0.198mg 0.166mg Kellogg's Corn Flakes
Manganese 0.168mg 0.882mg Pilaf
Selenium 8.3µg 32.4µg Pilaf
Vitamin A 1786IU 14IU Kellogg's Corn Flakes
Vitamin A RAE 490µg 4µg Kellogg's Corn Flakes
Vitamin E 0.12mg 0.04mg Kellogg's Corn Flakes
Vitamin D 143IU 0IU Kellogg's Corn Flakes
Vitamin D 3.6µg 0µg Kellogg's Corn Flakes
Vitamin C 21mg 4.1mg Kellogg's Corn Flakes
Vitamin B1 1.34mg 0.603mg Kellogg's Corn Flakes
Vitamin B2 1.52mg 0.087mg Kellogg's Corn Flakes
Vitamin B3 17.9mg 6.127mg Kellogg's Corn Flakes
Vitamin B5 0.229mg 0.715mg Pilaf
Vitamin B6 1.79mg 0.4mg Kellogg's Corn Flakes
Folate 357µg 212µg Kellogg's Corn Flakes
Vitamin B12 5µg 0.02µg Kellogg's Corn Flakes
Vitamin K 0µg 0.5µg Pilaf
Tryptophan 0.045mg 0.086mg Pilaf
Threonine 0.227mg 0.221mg Kellogg's Corn Flakes
Isoleucine 0.25mg 0.279mg Pilaf
Leucine 1.044mg 0.523mg Kellogg's Corn Flakes
Lysine 0.079mg 0.189mg Pilaf
Methionine 0.136mg 0.145mg Pilaf
Phenylalanine 0.374mg 0.32mg Kellogg's Corn Flakes
Valine 0.306mg 0.374mg Pilaf
Histidine 0.17mg 0.15mg Kellogg's Corn Flakes
Cholesterol 0mg 1mg Kellogg's Corn Flakes
Saturated Fat 0.116g 0.307g Kellogg's Corn Flakes
Monounsaturated Fat 0.067g 0.373g Pilaf
Polyunsaturated fat 0.196g 0.377g Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kellogg's Corn Flakes Pilaf
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
219%
Kellogg's Corn Flakes
50%
Pilaf
Minerals Daily Need Coverage Score
143%
Kellogg's Corn Flakes
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 7.97g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food contains less Sodium?
Kellogg's Corn Flakes
Kellogg's Corn Flakes contains less Sodium (difference - 574mg)
Which food is lower in Cholesterol?
Kellogg's Corn Flakes
Kellogg's Corn Flakes is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Kellogg's Corn Flakes
Kellogg's Corn Flakes is lower in Saturated Fat (difference - 0.191g)
Which food is richer in vitamins?
Kellogg's Corn Flakes
Kellogg's Corn Flakes is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.