Golden Grahams Cereal vs. Pilaf — In-Depth Nutrition Comparison
Compare
What are the differences between golden Grahams Cereal and pilaf?
- Golden Grahams Cereal is higher in vitamin B12, iron, vitamin B2, zinc, vitamin B6, vitamin B3, vitamin A, vitamin B1, and manganese, yet pilaf is higher in selenium.
- Golden Grahams Cereal's daily need coverage for vitamin B12 is 199% more.
- Golden Grahams Cereal has 118 times more vitamin A than pilaf. While golden Grahams Cereal has 472µg of vitamin A, pilaf has only 4µg.
- The glycemic index of pilaf is lower.
We used Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this article.
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 | +289.2% |
| Contains more IronIron | +494.3% |
| Contains more CopperCopper | +24.1% |
| Contains more ZincZinc | +1098% |
| Contains less SodiumSodium | -40.8% |
| Contains more ManganeseManganese | +109.5% |
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more PhosphorusPhosphorus | +19.4% |
| Contains more SeleniumSelenium | +478.6% |
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 | +373.2% |
| Contains more Vitamin AVitamin A | +11700% |
| Contains more Vitamin EVitamin E | +1500% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +99% |
| Contains more Vitamin B2Vitamin B2 | +1509.2% |
| Contains more Vitamin B3Vitamin B3 | +162.8% |
| Contains more Vitamin B6Vitamin B6 | +303.3% |
| Contains more Vitamin B12Vitamin B12 | +23900% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +52.4% |
| Contains more Vitamin B5Vitamin B5 | +111.5% |
| Contains more CholineCholine | +15.1% |
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:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more FatsFats | +133.6% |
| Contains more CarbsCarbs | +11.5% |
| Contains more ProteinProtein | +96.6% |
| Contains more WaterWater | +265.5% |
~equal in
Other
~3.86g
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
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +329% |
| Contains more Poly. FatPolyunsaturated fat | +165.3% |
| Contains less Sat. FatSaturated fat | -23.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 4.8µg | 0.02µg | 199% |
| Iron | 14.5mg | 2.44mg | 151% |
| Vitamin B2 | 1.4mg | 0.087mg | 101% |
| Zinc | 12.1mg | 1.01mg | 101% |
| Vitamin B6 | 1.613mg | 0.4mg | 93% |
| Vitamin B3 | 16.1mg | 6.127mg | 62% |
| Vitamin A | 472µg | 4µg | 52% |
| Vitamin B1 | 1.2mg | 0.603mg | 50% |
| Selenium | 5.6µg | 32.4µg | 49% |
| Manganese | 1.848mg | 0.882mg | 42% |
| Starch | 71.23g | 29% | |
| Folate | 323µg | 212µg | 28% |
| Calcium | 323mg | 83mg | 24% |
| Sodium | 772mg | 1303mg | 23% |
| Fiber | 5.6g | 1.2g | 18% |
| Vitamin C | 19.4mg | 4.1mg | 17% |
| Vitamin D | 129IU | 0IU | 16% |
| Vitamin D | 3.2µg | 0µg | 16% |
| Protein | 5.3g | 10.42g | 10% |
| Vitamin B5 | 0.338mg | 0.715mg | 8% |
| Vitamin E | 0.64mg | 0.04mg | 4% |
| Phosphorus | 129mg | 154mg | 4% |
| Polyunsaturated fat | 1g | 0.377g | 4% |
| Copper | 0.206mg | 0.166mg | 4% |
| Monounsaturated fat | 1.6g | 0.373g | 3% |
| Carbs | 85.1g | 76.31g | 3% |
| Fats | 3.2g | 1.37g | 3% |
| Vitamin K | 2µg | 0.5µg | 1% |
| Calories | 374kcal | 359kcal | 1% |
| Potassium | 206mg | 188mg | 1% |
| Magnesium | 26mg | 32mg | 1% |
| Net carbs | 79.5g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 35g | 1.53g | N/A |
| Choline | 15.2mg | 17.5mg | 0% |
| Saturated fat | 0.4g | 0.307g | 0% |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
189%
47%
Minerals Daily Need Coverage Score
150%
77%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 33.47g)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 0.093g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 12)
Which food is lower in Cholesterol?
Golden Grahams Cereal is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Golden Grahams Cereal contains less Sodium (difference - 531mg)
Which food is richer in vitamins?
Golden Grahams Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.