Golden Grahams Cereal vs. Dolma — In-Depth Nutrition Comparison
Compare
What are the main differences between golden Grahams Cereal and dolma?
- Golden Grahams Cereal is richer in iron, vitamin B12, vitamin B6, vitamin B2, vitamin B1, vitamin B3, zinc, folate, and manganese, yet dolma is richer in vitamin A.
- Golden Grahams Cereal's daily need coverage for iron is 156% higher.
- Golden Grahams Cereal has 20 times more vitamin B1 than dolma. Golden Grahams Cereal has 1.2mg of vitamin B1, while dolma has 0.06mg.
We used Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS and types in this comparison.
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.
| Contains more CalciumCalcium | +376.2% |
| Contains more IronIron | +607.3% |
| Contains more CopperCopper | +87.3% |
| Contains more ZincZinc | +255.9% |
| Contains more PhosphorusPhosphorus | +15% |
| Contains more ManganeseManganese | +350.7% |
| Contains less SodiumSodium | -44% |
| Contains more SeleniumSelenium | +107.1% |
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 | +407.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +154.8% |
| Contains more Vitamin EVitamin E | +64.1% |
| Contains more Vitamin B1Vitamin B1 | +1900% |
| Contains more Vitamin B2Vitamin B2 | +900% |
| Contains more Vitamin B3Vitamin B3 | +498.5% |
| Contains more Vitamin B6Vitamin B6 | +572.1% |
| Contains more Vitamin B12Vitamin B12 | +247.8% |
| Contains more FolateFolate | +1130% |
| Contains more Vitamin B5Vitamin B5 | +12.4% |
| Contains more Vitamin KVitamin K | +542% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 14.5mg | 2.05mg | 156% |
| Vitamin B12 | 4.8µg | 1.38µg | 143% |
| Vitamin B6 | 1.613mg | 0.24mg | 106% |
| Vitamin B2 | 1.4mg | 0.14mg | 97% |
| Vitamin B1 | 1.2mg | 0.06mg | 95% |
| Vitamin B3 | 16.1mg | 2.69mg | 84% |
| Zinc | 12.1mg | 3.4mg | 79% |
| Folate | 323µg | 26.26µg | 74% |
| Manganese | 1.848mg | 0.41mg | 63% |
| Vitamin A | 472µg | 185.23µg | 32% |
| Carbs | 85.1g | 6.36g | 26% |
| Calcium | 323mg | 67.83mg | 26% |
| Saturated fat | 0.4g | 5.92g | 25% |
| Cholesterol | 0mg | 59.15mg | 20% |
| Protein | 5.3g | 14.3g | 18% |
| Vitamin C | 19.4mg | 3.82mg | 17% |
| Vitamin D* | 129 IU | 1.1 IU | 16% |
| Vitamin D | 3.2µg | 0µg | 16% |
| Fiber | 5.6g | 1.5g | 16% |
| Fats | 3.2g | 12.8g | 15% |
| Sodium | 772mg | 432.02mg | 15% |
| Copper | 0.206mg | 0.11mg | 11% |
| Selenium | 5.6µg | 11.6µg | 11% |
| Calories | 374kcal | 199.04kcal | 9% |
| Vitamin K | 2µg | 12.84µg | 9% |
| Monounsaturated fat | 1.6g | 5.24g | 9% |
| Choline | 15.2mg | 43.34mg | 5% |
| Polyunsaturated fat | 1g | 0.5g | 3% |
| Phosphorus | 129mg | 112.18mg | 2% |
| Vitamin E | 0.64mg | 0.39mg | 2% |
| Magnesium | 26mg | 23.86mg | 1% |
| Vitamin B5 | 0.338mg | 0.38mg | 1% |
| Protein per 100 calories | 1.4g | 7.2g | N/A |
| Calories per 10 g protein | 706kcal | 139kcal | N/A |
| Weight per 100 calories | 27g | 50g | N/A |
| Unsaturated / Saturated Fat ratio | 6.5 | 0.97 | N/A |
| Net carbs | 79.5g | 4.86g | N/A |
| Potassium | 206mg | 203.75mg | 0% |
| Sugar | 35g | 1.06g | N/A |
| Trans fat | 0g | 0.65g | N/A |
| Tryptophan | 0.07mg | 0% | |
| Threonine | 0.53mg | 0% | |
| Isoleucine | 0.6mg | 0% | |
| Leucine | 1.06mg | 0% | |
| Lysine | 1.11mg | 0% | |
| Methionine | 0.35mg | 0% | |
| Phenylalanine | 0.54mg | 0% | |
| Valine | 0.68mg | 0% | |
| Histidine | 0.44mg | 0% | |
| Fructose | 0.13g | 0% | |
| Omega-3 - ALA | 0.02g | N/A | |
| Omega-6 - Linoleic acid | 0.11g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
Protein:
14.3 g
Fats:
12.8 g
Carbs:
6.36 g
Water:
70.88 g
Other:
0 g
| Contains more CarbsCarbs | +1238.1% |
| Contains more OtherOther | +∞% |
| Contains more ProteinProtein | +169.8% |
| Contains more FatsFats | +300% |
| Contains more WaterWater | +3121.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.4 g
Monounsaturated fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 g
Saturated fat:
Sat. Fat
5.92 g
Monounsaturated fat:
Mono. Fat
5.24 g
Polyunsaturated fat:
Poly. Fat
0.5 g
| Contains less Sat. FatSaturated fat | -93.2% |
| Contains more Poly. FatPolyunsaturated fat | +100% |
| Contains more Mono. FatMonounsaturated fat | +227.5% |
