Golden Grahams Cereal vs. Popcorn — In-Depth Nutrition Comparison
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How are golden Grahams Cereal and popcorn different?
- Golden Grahams Cereal is higher in vitamin B12, iron, vitamin B6, vitamin B2, vitamin B1, vitamin B3, zinc, folate, and vitamin A; however, popcorn is richer in fiber.
- Daily need coverage for vitamin B12 for golden Grahams Cereal is 200% higher.
- Golden Grahams Cereal contains 47 times more vitamin A than popcorn. While golden Grahams Cereal contains 472µg of vitamin A, popcorn contains only 10µg.
Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS and Snacks, popcorn, air-popped are the varieties used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +4514.3% |
| Contains more IronIron | +354.5% |
| Contains more ZincZinc | +292.9% |
| Contains more ManganeseManganese | +66% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +453.8% |
| Contains more PotassiumPotassium | +59.7% |
| Contains more CopperCopper | +27.2% |
| Contains more PhosphorusPhosphorus | +177.5% |
| Contains less SodiumSodium | -99% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +4620% |
| Contains more Vitamin EVitamin E | +120.7% |
| Contains more Vitamin B1Vitamin B1 | +1053.8% |
| Contains more Vitamin B2Vitamin B2 | +1586.7% |
| Contains more Vitamin B3Vitamin B3 | +597.6% |
| Contains more Vitamin B6Vitamin B6 | +927.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more FolateFolate | +941.9% |
| Contains more Vitamin B5Vitamin B5 | +50.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.8µg | 0µg | 200% |
| Iron | 14.5mg | 3.19mg | 141% |
| Vitamin B6 | 1.613mg | 0.157mg | 112% |
| Vitamin B2 | 1.4mg | 0.083mg | 101% |
| Vitamin B1 | 1.2mg | 0.104mg | 91% |
| Vitamin B3 | 16.1mg | 2.308mg | 86% |
| Zinc | 12.1mg | 3.08mg | 82% |
| Folate | 323µg | 31µg | 73% |
| Vitamin A | 472µg | 10µg | 51% |
| Fiber | 5.6g | 14.5g | 36% |
| Phosphorus | 129mg | 358mg | 33% |
| Sodium | 772mg | 8mg | 33% |
| Calcium | 323mg | 7mg | 32% |
| Manganese | 1.848mg | 1.113mg | 32% |
| Magnesium | 26mg | 144mg | 28% |
| Vitamin C | 19.4mg | 0mg | 22% |
| Starch | 54.4g | 22% | |
| Vitamin D* | 129 IU | 0 IU | 16% |
| Vitamin D | 3.2µg | 0µg | 16% |
| Protein | 5.3g | 12.94g | 15% |
| Selenium | 5.6µg | 0µg | 10% |
| Polyunsaturated fat | 1g | 2.318g | 9% |
| Copper | 0.206mg | 0.262mg | 6% |
| Potassium | 206mg | 329mg | 4% |
| Vitamin B5 | 0.338mg | 0.51mg | 3% |
| Fats | 3.2g | 4.54g | 2% |
| Carbs | 85.1g | 77.78g | 2% |
| Vitamin E | 0.64mg | 0.29mg | 2% |
| Monounsaturated fat | 1.6g | 0.95g | 2% |
| Calories | 374kcal | 387kcal | 1% |
| Vitamin K | 2µg | 1.2µg | 1% |
| Choline | 15.2mg | 21.2mg | 1% |
| Saturated fat | 0.4g | 0.637g | 1% |
| Protein per 100 calories | 1.4g | 3.3g | N/A |
| Calories per 10 g protein | 706kcal | 299kcal | N/A |
| Weight per 100 calories | 27g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 6.5 | 5.1 | N/A |
| Net carbs | 79.5g | 63.28g | N/A |
| Sugar | 35g | 0.87g | N/A |
| Tryptophan | 0.085mg | 0% | |
| Threonine | 0.452mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.338mg | 0% | |
| Methionine | 0.252mg | 0% | |
| Phenylalanine | 0.59mg | 0% | |
| Valine | 0.607mg | 0% | |
| Histidine | 0.367mg | 0% | |
| Fructose | 0.07g | 0% |
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:
12.94 g
Fats:
4.54 g
Carbs:
77.78 g
Water:
3.32 g
Other:
1.42 g
| Contains more ProteinProtein | +144.2% |
| Contains more FatsFats | +41.9% |
| Contains more WaterWater | +50.9% |
~equal in
Carbs
~77.78g
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
0.637 g
Monounsaturated fat:
Mono. Fat
0.95 g
Polyunsaturated fat:
Poly. Fat
2.318 g
| Contains less Sat. FatSaturated fat | -37.2% |
| Contains more Mono. FatMonounsaturated fat | +68.4% |
| Contains more Poly. FatPolyunsaturated fat | +131.8% |
