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 for 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 more MagnesiumMagnesium | +1031.3% |
| Contains more CalciumCalcium | +368.7% |
| Contains more PotassiumPotassium | +442.6% |
| Contains more IronIron | +621.3% |
| Contains more CopperCopper | +526.5% |
| Contains more ZincZinc | +1127.7% |
| Contains more PhosphorusPhosphorus | +646.8% |
| Contains less SodiumSodium | -80.2% |
| Contains more ManganeseManganese | +740.1% |
| Contains more SeleniumSelenium | +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 more Vitamin CVitamin C | +387.8% |
| Contains more Vitamin AVitamin A | +12950% |
| Contains more Vitamin EVitamin E | +2875% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +276.5% |
| Contains more Vitamin B2Vitamin B2 | +3014.9% |
| Contains more Vitamin B3Vitamin B3 | +141.6% |
| Contains more Vitamin B5Vitamin B5 | +48.3% |
| Contains more Vitamin B6Vitamin B6 | +2900% |
| Contains more Vitamin B12Vitamin B12 | +93900% |
| Contains more Vitamin KVitamin K | +940% |
| Contains more FolateFolate | +517.9% |
| Contains more CholineCholine | +182.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +26.1% |
| Contains more FatsFats | +257.7% |
| Contains more OtherOther | +45.1% |
| Contains more WaterWater | +279.2% |
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.1 g
Monounsaturated fat:
Mono. Fat
0.89 g
Polyunsaturated fat:
Poly. Fat
2 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +138.6% |
| Contains more Poly. FatPolyunsaturated fat | +430.5% |
| Contains less Sat. FatSaturated fat | -72.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more SucroseSucrose | +4300% |
| Contains more GlucoseGlucose | +970% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +226.7% |
~equal in
Lactose
~0g
~equal in
Maltose
~1.13g
~equal in
Galactose
~0g
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 Cholesterol |
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| Lower in Sodium |
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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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DV% diff. |
| Vitamin B6 | 12mg | 0.4mg | 892% |
| Vitamin B12 | 18.8µg | 0.02µg | 783% |
| Manganese | 7.41mg | 0.882mg | 284% |
| Folate | 1310µg | 212µg | 275% |
| Vitamin B2 | 2.71mg | 0.087mg | 202% |
| Iron | 17.6mg | 2.44mg | 190% |
| Phosphorus | 1150mg | 154mg | 142% |
| Vitamin B1 | 2.27mg | 0.603mg | 139% |
| Fiber | 29.3g | 1.2g | 112% |
| Zinc | 12.4mg | 1.01mg | 104% |
| Copper | 1.04mg | 0.166mg | 97% |
| Magnesium | 362mg | 32mg | 79% |
| Vitamin A | 522µg | 4µg | 58% |
| Vitamin B3 | 14.8mg | 6.127mg | 54% |
| Sodium | 258mg | 1303mg | 45% |
| Selenium | 9.4µg | 32.4µg | 42% |
| Calcium | 389mg | 83mg | 31% |
| Potassium | 1020mg | 188mg | 24% |
| Vitamin D | 4.3µg | 0µg | 22% |
| Vitamin D | 170IU | 0IU | 21% |
| Starch | 21.8g | 71.23g | 20% |
| Vitamin C | 20mg | 4.1mg | 18% |
| Polyunsaturated fat | 2g | 0.377g | 11% |
| Vitamin E | 1.19mg | 0.04mg | 8% |
| Vitamin B5 | 1.06mg | 0.715mg | 7% |
| Choline | 49.4mg | 17.5mg | 6% |
| Calories | 259kcal | 359kcal | 5% |
| Fats | 4.9g | 1.37g | 5% |
| Protein | 13.14g | 10.42g | 5% |
| Vitamin K | 5.2µg | 0.5µg | 4% |
| Saturated fat | 1.1g | 0.307g | 4% |
| Carbs | 74.24g | 76.31g | 1% |
| Monounsaturated fat | 0.89g | 0.373g | 1% |
| Net carbs | 44.94g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 15.69g | 1.53g | N/A |
| Tryptophan | 0.22mg | 0.086mg | 0% |
| Threonine | 0.38mg | 0.221mg | 0% |
| Isoleucine | 0.35mg | 0.279mg | 0% |
| Leucine | 0.7mg | 0.523mg | 0% |
| Lysine | 0.35mg | 0.189mg | 0% |
| Methionine | 0.17mg | 0.145mg | 0% |
| Phenylalanine | 0.48mg | 0.32mg | 0% |
| Valine | 0.52mg | 0.374mg | 0% |
| Histidine | 0.28mg | 0.15mg | 0% |
| Fructose | 0.36g | 0g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
616%
47%
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 is lower in Cholesterol?
Bran cereal is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Bran cereal contains less Sodium (difference - 1045mg)
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?
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The foods are relatively equal in price ($)