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Golden Grahams Cereal vs. Potato pancake — In-Depth Nutrition Comparison

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What are the differences between golden Grahams Cereal and potato pancake?

  • Golden Grahams Cereal is richer than potato pancake in vitamin B12, iron, zinc, vitamin B2, vitamin B3, vitamin B6, vitamin B1, folate, manganese, and vitamin A.
  • Golden Grahams Cereal's daily need coverage for vitamin B12 is 188% more.
  • Golden Grahams Cereal has 17 times more zinc than potato pancake. While golden Grahams Cereal has 12.1mg of zinc, potato pancake has only 0.7mg.

We used Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS and Potato pancakes types in this article.

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Golden Grahams Cereal vs Potato pancake 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more CalciumCalcium +909.4%
Contains more IronIron +768.3%
Contains more CopperCopper +14.4%
Contains more ZincZinc +1628.6%
Contains more ManganeseManganese +610.8%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +201.9%
Contains more SeleniumSelenium +58.9%
~equal in Phosphorus ~128mg
~equal in Sodium ~764mg

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%
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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin AVitamin A +1375%
Contains more Vitamin EVitamin E +178.3%
Contains more Vitamin DVitamin D +966.7%
Contains more Vitamin B1Vitamin B1 +659.5%
Contains more Vitamin B2Vitamin B2 +709.2%
Contains more Vitamin B3Vitamin B3 +862.9%
Contains more Vitamin B6Vitamin B6 +260%
Contains more Vitamin B12Vitamin B12 +1555.2%
Contains more FolateFolate +687.8%
Contains more Vitamin CVitamin C +42.3%
Contains more Vitamin B5Vitamin B5 +124%
Contains more Vitamin KVitamin K +35%
Contains more CholineCholine +388.2%

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
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more CarbsCarbs +206%
Contains more OtherOther +17.3%
Contains more ProteinProtein +14.7%
Contains more FatsFats +361.3%
Contains more WaterWater +2071.4%

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
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -84%
Contains more Mono. FatMonounsaturated fat +133.1%
Contains more Poly. FatPolyunsaturated fat +651.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Golden Grahams Cereal Potato pancake
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Golden Grahams Cereal Potato pancake DV% diff.
Vitamin B12 4.8µg 0.29µg 188%
Iron 14.5mg 1.67mg 160%
Zinc 12.1mg 0.7mg 104%
Vitamin B2 1.4mg 0.173mg 94%
Vitamin B6 1.613mg 0.448mg 90%
Vitamin B3 16.1mg 1.672mg 90%
Vitamin B1 1.2mg 0.158mg 87%
Folate 323µg 41µg 71%
Manganese 1.848mg 0.26mg 69%
Vitamin A 472µg 32µg 49%
Polyunsaturated fat 1g 7.516g 43%
Cholesterol 0mg 95mg 32%
Calcium 323mg 32mg 29%
Carbs 85.1g 27.81g 19%
Fats 3.2g 14.76g 18%
Vitamin D 129IU 11IU 15%
Vitamin D 3.2µg 0.3µg 15%
Potassium 206mg 622mg 12%
Choline 15.2mg 74.2mg 11%
Saturated fat 0.4g 2.496g 10%
Starch 20.88g 9%
Vitamin C 19.4mg 27.6mg 9%
Fiber 5.6g 3.3g 9%
Vitamin B5 0.338mg 0.757mg 8%
Selenium 5.6µg 8.9µg 6%
Monounsaturated fat 1.6g 3.73g 5%
Calories 374kcal 268kcal 5%
Vitamin E 0.64mg 0.23mg 3%
Copper 0.206mg 0.18mg 3%
Protein 5.3g 6.08g 2%
Magnesium 26mg 36mg 2%
Fructose 0.56g 1%
Vitamin K 2µg 2.7µg 1%
Net carbs 79.5g 24.51g N/A
Sugar 35g 1.79g N/A
Phosphorus 129mg 128mg 0%
Sodium 772mg 764mg 0%
Tryptophan 0.087mg 0%
Threonine 0.24mg 0%
Isoleucine 0.28mg 0%
Leucine 0.442mg 0%
Lysine 0.389mg 0%
Methionine 0.137mg 0%
Phenylalanine 0.3mg 0%
Valine 0.369mg 0%
Histidine 0.141mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Golden Grahams Cereal Potato pancake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
189%
Golden Grahams Cereal
37%
Potato pancake
Minerals Daily Need Coverage Score
150%
Golden Grahams Cereal
47%
Potato pancake

Comparison summary

Which food is lower in Sugar?
Potato pancake
Potato pancake is lower in Sugar (difference - 33.21g)
Which food contains less Sodium?
Potato pancake
Potato pancake contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 72)
Which food is lower in Cholesterol?
Golden Grahams Cereal
Golden Grahams Cereal is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated fat?
Golden Grahams Cereal
Golden Grahams Cereal is lower in Saturated fat (difference - 2.096g)
Which food is richer in minerals?
Golden Grahams Cereal
Golden Grahams Cereal is relatively richer in minerals
Which food is richer in vitamins?
Golden Grahams Cereal
Golden Grahams Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.