Bran cereal vs. Pilaf — In-Depth Nutrition Comparison
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Summary of differences between Bran cereal and Pilaf
- The amount of Vitamin B6, Vitamin B12, Manganese, Folate, Vitamin B2, Iron, Phosphorus, Vitamin B1, Fiber, and Zinc in Bran cereal is higher than in Pilaf.
- Bran cereal covers your daily need of Vitamin B6 892% more than Pilaf.
- Bran cereal contains 940 times more Vitamin B12 than Pilaf. While Bran cereal contains 18.8µg of Vitamin B12, Pilaf contains only 0.02µg.
These are the specific foods used in this comparison Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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
+368.7%
Contains
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Iron
+621.3%
Contains
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Magnesium
+1031.3%
Contains
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Phosphorus
+646.8%
Contains
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Potassium
+442.6%
Contains
less
Sodium
-80.2%
Contains
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Zinc
+1127.7%
Contains
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Copper
+526.5%
Contains
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Manganese
+740.1%
Contains
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Selenium
+244.7%
Contains
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Calcium
+368.7%
Contains
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Iron
+621.3%
Contains
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Magnesium
+1031.3%
Contains
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Phosphorus
+646.8%
Contains
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Potassium
+442.6%
Contains
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Sodium
-80.2%
Contains
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Zinc
+1127.7%
Contains
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Copper
+526.5%
Contains
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Manganese
+740.1%
Contains
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Selenium
+244.7%
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.
:
Contains
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Vitamin A
+12378.6%
Contains
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Vitamin E
+2875%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+387.8%
Contains
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Vitamin B1
+276.5%
Contains
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Vitamin B2
+3014.9%
Contains
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Vitamin B3
+141.6%
Contains
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Vitamin B5
+48.3%
Contains
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Vitamin B6
+2900%
Contains
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Folate
+517.9%
Contains
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Vitamin B12
+93900%
Contains
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Vitamin K
+940%
Contains
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Vitamin A
+12378.6%
Contains
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Vitamin E
+2875%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+387.8%
Contains
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Vitamin B1
+276.5%
Contains
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Vitamin B2
+3014.9%
Contains
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Vitamin B3
+141.6%
Contains
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Vitamin B5
+48.3%
Contains
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Vitamin B6
+2900%
Contains
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Folate
+517.9%
Contains
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Vitamin B12
+93900%
Contains
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Vitamin K
+940%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+26.1%
Contains
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Fats
+257.7%
Contains
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Other
+45.1%
Contains
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Water
+279.2%
Equal in Carbs - 76.31
Protein:
13.14 g
Fats:
4.9 g
Carbs:
74.24 g
Water:
2.12 g
Other:
5.6 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Contains
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Protein
+26.1%
Contains
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Fats
+257.7%
Contains
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Other
+45.1%
Contains
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Water
+279.2%
Equal in Carbs - 76.31
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+138.6%
Contains
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Polyunsaturated fat
+430.5%
Contains
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Saturated Fat
-72.1%
Saturated Fat:
1.1 g
Monounsaturated Fat:
0.89 g
Polyunsaturated fat:
2 g
Saturated Fat:
0.307 g
Monounsaturated Fat:
0.373 g
Polyunsaturated fat:
0.377 g
Contains
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Monounsaturated Fat
+138.6%
Contains
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Polyunsaturated fat
+430.5%
Contains
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Saturated Fat
-72.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+4300%
Contains
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Glucose
+970%
Contains
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Fructose
+∞%
Contains
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Starch
+226.7%
Equal in Maltose - 1.13
Starch:
21.8 g
Sucrose:
13.2 g
Glucose:
1.07 g
Fructose:
0.36 g
Lactose:
0 g
Maltose:
1.06 g
Galactose:
0 g
Starch:
71.23 g
Sucrose:
0.3 g
Glucose:
0.1 g
Fructose:
0 g
Lactose:
0 g
Maltose:
1.13 g
Galactose:
0 g
Contains
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Sucrose
+4300%
Contains
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Glucose
+970%
Contains
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Fructose
+∞%
Contains
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Starch
+226.7%
Equal in Maltose - 1.13
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 | 44.94g | 75.11g |
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| Protein | 13.14g | 10.42g |
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| Fats | 4.9g | 1.37g |
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| Carbs | 74.24g | 76.31g |
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| Calories | 259kcal | 359kcal |
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| Starch | 21.8g | 71.23g |
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| Fructose | 0.36g | 0g |
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| Sugar | 15.69g | 1.53g |
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| Fiber | 29.3g | 1.2g |
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| Calcium | 389mg | 83mg |
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| Iron | 17.6mg | 2.44mg |
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| Magnesium | 362mg | 32mg |
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| Phosphorus | 1150mg | 154mg |
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| Potassium | 1020mg | 188mg |
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| Sodium | 258mg | 1303mg |
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| Zinc | 12.4mg | 1.01mg |
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| Copper | 1.04mg | 0.166mg |
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| Manganese | 7.41mg | 0.882mg |
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| Selenium | 9.4µg | 32.4µg |
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| Vitamin A | 1747IU | 14IU |
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| Vitamin A RAE | 522µg | 4µg |
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| Vitamin E | 1.19mg | 0.04mg |
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| Vitamin D | 170IU | 0IU |
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| Vitamin D | 4.3µg | 0µg |
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| Vitamin C | 20mg | 4.1mg |
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| Vitamin B1 | 2.27mg | 0.603mg |
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| Vitamin B2 | 2.71mg | 0.087mg |
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| Vitamin B3 | 14.8mg | 6.127mg |
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| Vitamin B5 | 1.06mg | 0.715mg |
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| Vitamin B6 | 12mg | 0.4mg |
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| Folate | 1310µg | 212µg |
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| Vitamin B12 | 18.8µg | 0.02µg |
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| Vitamin K | 5.2µg | 0.5µg |
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| Tryptophan | 0.22mg | 0.086mg |
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| Threonine | 0.38mg | 0.221mg |
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| Isoleucine | 0.35mg | 0.279mg |
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| Leucine | 0.7mg | 0.523mg |
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| Lysine | 0.35mg | 0.189mg |
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| Methionine | 0.17mg | 0.145mg |
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| Phenylalanine | 0.48mg | 0.32mg |
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| Valine | 0.52mg | 0.374mg |
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| Histidine | 0.28mg | 0.15mg |
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| Cholesterol | 0mg | 1mg |
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| Saturated Fat | 1.1g | 0.307g |
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| Monounsaturated Fat | 0.89g | 0.373g |
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| Polyunsaturated fat | 2g | 0.377g |
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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
664%
50%
Minerals Daily Need Coverage Score
335%
77%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 14.16g)
Which food is lower in Saturated Fat?
Pilaf is lower in Saturated Fat (difference - 0.793g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 3)
Which food contains less Sodium?
Bran cereal contains less Sodium (difference - 1045mg)
Which food is lower in Cholesterol?
Bran cereal is lower in Cholesterol (difference - 1mg)
Which food is richer in minerals?
Bran cereal is relatively richer in minerals
Which food is richer in vitamins?
Bran cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)