Pilaf vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison
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Significant differences between Pilaf and Grape-Nuts Cereal
- Pilaf has more Selenium, however, Grape-Nuts Cereal is richer in Iron, Manganese, Fiber, Phosphorus, Vitamin B6, Folate, Magnesium, and Copper.
- Grape-Nuts Cereal covers your daily Iron needs 320% more than Pilaf.
- Grape-Nuts Cereal has 4 times less Selenium than Pilaf. Pilaf has 32.4µg of Selenium, while Grape-Nuts Cereal has 9.1µg.
- Grape-Nuts Cereal contains less Sodium.
Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
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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
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Calcium
+159.4%
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Selenium
+256%
Contains
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Iron
+1047.5%
Contains
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Magnesium
+287.5%
Contains
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Phosphorus
+203.2%
Contains
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Potassium
+112.8%
Contains
less
Sodium
-64.3%
Contains
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Zinc
+105%
Contains
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Copper
+104.8%
Contains
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Manganese
+266.9%
Contains
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Calcium
+159.4%
Contains
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Selenium
+256%
Contains
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Iron
+1047.5%
Contains
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Magnesium
+287.5%
Contains
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Phosphorus
+203.2%
Contains
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Potassium
+112.8%
Contains
less
Sodium
-64.3%
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Zinc
+105%
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Copper
+104.8%
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Manganese
+266.9%
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.
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Contains
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Vitamin A
+250%
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Vitamin C
+4000%
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Vitamin B12
+∞%
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Vitamin E
+1450%
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Vitamin B2
+37.9%
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Vitamin B3
+40.7%
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Vitamin B5
+22%
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Vitamin B6
+115%
Contains
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Folate
+62.7%
Contains
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Vitamin K
+300%
Equal in Vitamin B1 - 0.65
Contains
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Vitamin A
+250%
Contains
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Vitamin C
+4000%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+1450%
Contains
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Vitamin B2
+37.9%
Contains
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Vitamin B3
+40.7%
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Vitamin B5
+22%
Contains
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Vitamin B6
+115%
Contains
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Folate
+62.7%
Contains
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Vitamin K
+300%
Equal in Vitamin B1 - 0.65
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+129.7%
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Other
+29.5%
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Fats
+32.1%
Equal in Protein - 11.22
Equal in Carbs - 80.49
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
Contains
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Water
+129.7%
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Other
+29.5%
Contains
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Fats
+32.1%
Equal in Protein - 11.22
Equal in Carbs - 80.49
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+77.6%
Contains
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Polyunsaturated fat
+106.9%
Saturated Fat:
0.307 g
Monounsaturated Fat:
0.373 g
Polyunsaturated fat:
0.377 g
Saturated Fat:
0.34 g
Monounsaturated Fat:
0.21 g
Polyunsaturated fat:
0.78 g
Contains
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Monounsaturated Fat
+77.6%
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Polyunsaturated fat
+106.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 75.11g | 67.49g |
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| Protein | 10.42g | 11.22g |
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| Fats | 1.37g | 1.81g |
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| Carbs | 76.31g | 80.49g |
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| Calories | 359kcal | 361kcal |
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| Starch | 71.23g |
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| Sugar | 1.53g | 8.86g |
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| Fiber | 1.2g | 13g |
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| Calcium | 83mg | 32mg |
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| Iron | 2.44mg | 28mg |
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| Magnesium | 32mg | 124mg |
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| Phosphorus | 154mg | 467mg |
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| Potassium | 188mg | 400mg |
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| Sodium | 1303mg | 465mg |
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| Zinc | 1.01mg | 2.07mg |
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| Copper | 0.166mg | 0.34mg |
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| Manganese | 0.882mg | 3.236mg |
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| Selenium | 32.4µg | 9.1µg |
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| Vitamin A | 14IU | 4IU |
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| Vitamin A RAE | 4µg | 0µg |
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| Vitamin E | 0.04mg | 0.62mg |
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| Vitamin C | 4.1mg | 0.1mg |
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| Vitamin B1 | 0.603mg | 0.65mg |
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| Vitamin B2 | 0.087mg | 0.12mg |
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| Vitamin B3 | 6.127mg | 8.62mg |
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| Vitamin B5 | 0.715mg | 0.872mg |
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| Vitamin B6 | 0.4mg | 0.86mg |
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| Folate | 212µg | 345µg |
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| Vitamin B12 | 0.02µg | 0µg |
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| Vitamin K | 0.5µg | 2µg |
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| Tryptophan | 0.086mg |
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| Threonine | 0.221mg |
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| Isoleucine | 0.279mg |
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| Leucine | 0.523mg |
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| Lysine | 0.189mg |
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| Methionine | 0.145mg |
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| Phenylalanine | 0.32mg |
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| Valine | 0.374mg |
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| Histidine | 0.15mg |
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| Cholesterol | 1mg | 0mg |
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| Saturated Fat | 0.307g | 0.34g |
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| Monounsaturated Fat | 0.373g | 0.21g |
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| Polyunsaturated fat | 0.377g | 0.78g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
50%
73%
Minerals Daily Need Coverage Score
77%
209%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Pilaf is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Grape-Nuts Cereal contains less Sodium (difference - 838mg)
Which food is lower in Cholesterol?
Grape-Nuts Cereal is lower in Cholesterol (difference - 1mg)
Which food is richer in minerals?
Grape-Nuts Cereal is relatively richer in minerals
Which food is richer in vitamins?
Grape-Nuts Cereal is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)