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Golden Grahams Cereal vs. Poi — In-Depth Nutrition Comparison

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The main differences between golden Grahams Cereal and poi

  • Golden Grahams Cereal is richer than poi in vitamin B12, iron, zinc, vitamin B2, vitamin B6, vitamin B3, vitamin B1, folate, and manganese.
  • Daily need coverage for vitamin B12 for golden Grahams Cereal is 200% higher.
  • Golden Grahams Cereal contains 64 times more sodium than poi. Golden Grahams Cereal contains 772mg of sodium, while poi contains 12mg.

Food types used in this article are Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS and Poi.

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Golden Grahams Cereal vs Poi infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 97% 18% 544% 69% 330% 55% 101% 241% 31%
Poi
Poi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Contains more CalciumCalcium +1918.8%
Contains more PotassiumPotassium +12.6%
Contains more IronIron +1547.7%
Contains more CopperCopper +24.1%
Contains more ZincZinc +5400%
Contains more PhosphorusPhosphorus +230.8%
Contains more ManganeseManganese +399.5%
Contains more SeleniumSelenium +700%
Contains less SodiumSodium -98.4%
~equal in Magnesium ~24mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 65% 157% 13% 48% 300% 323% 302% 20% 372% 600% 5% 242% 8.3%
Poi
Poi
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Contains more Vitamin CVitamin C +385%
Contains more Vitamin AVitamin A +15633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +823.1%
Contains more Vitamin B2Vitamin B2 +3400%
Contains more Vitamin B3Vitamin B3 +1363.6%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin B6Vitamin B6 +490.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +1438.1%
Contains more Vitamin EVitamin E +259.4%
~equal in Choline ~16.7mg

All nutrients comparison - raw data values

Nutrient Golden Grahams Cereal Poi DV% diff.
Vitamin B12 4.8µg 0µg 200%
Iron 14.5mg 0.88mg 170%
Zinc 12.1mg 0.22mg 108%
Vitamin B2 1.4mg 0.04mg 105%
Vitamin B6 1.613mg 0.273mg 103%
Vitamin B3 16.1mg 1.1mg 94%
Vitamin B1 1.2mg 0.13mg 89%
Folate 323µg 21µg 76%
Manganese 1.848mg 0.37mg 64%
Vitamin A 472µg 3µg 52%
Sodium 772mg 12mg 33%
Calcium 323mg 16mg 31%
Fiber 5.6g 0.4g 21%
Carbs 85.1g 27.23g 19%
Vitamin C 19.4mg 4mg 17%
Vitamin D 3.2µg 0µg 16%
Vitamin D 129IU 0IU 16%
Calories 374kcal 112kcal 13%
Phosphorus 129mg 39mg 13%
Vitamin E 0.64mg 2.3mg 11%
Protein 5.3g 0.38g 10%
Selenium 5.6µg 0.7µg 9%
Polyunsaturated fat 1g 0.058g 6%
Fats 3.2g 0.14g 5%
Copper 0.206mg 0.166mg 4%
Monounsaturated fat 1.6g 0.011g 4%
Saturated fat 0.4g 0.029g 2%
Potassium 206mg 183mg 1%
Vitamin B5 0.338mg 0.293mg 1%
Vitamin K 2µg 1µg 1%
Net carbs 79.5g 26.83g N/A
Magnesium 26mg 24mg 0%
Sugar 35g 0.39g N/A
Choline 15.2mg 16.7mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 3% 85% 2% 4%
Protein: 5.3 g
Fats: 3.2 g
Carbs: 85.1 g
Water: 2.2 g
Other: 4.2 g
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more ProteinProtein +1294.7%
Contains more FatsFats +2185.7%
Contains more CarbsCarbs +212.5%
Contains more OtherOther +588.5%
Contains more WaterWater +3156.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 53% 33%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 1.6 g
Polyunsaturated fat: Poly. Fat 1 g
Poi
Poi
1
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated fat +14445.5%
Contains more Poly. FatPolyunsaturated fat +1624.1%
Contains less Sat. FatSaturated fat -92.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.