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Granola bars vs. Pilaf — In-Depth Nutrition Comparison

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What are the differences between granola bars and pilaf?

  • Granola bars are higher in manganese, copper, phosphorus, and fiber, yet pilaf is higher in folate, selenium, vitamin B3, vitamin B1, and vitamin B6.
  • Pilaf's daily need coverage for folate is 47% more.
  • Granola bars have 4 times more fiber than pilaf. While granola bars have 5.3g of fiber, pilaf has only 1.2g.
  • The amount of sodium in granola bars is lower.
  • The glycemic index of granola bars is lower.

We used Snacks, granola bars, hard, plain and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this article.

Infographic

Granola bars vs Pilaf 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 69% 18% 30% 111% 131% 55% 119% 38% 232% 88%
Pilaf
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +203.1%
Contains more PotassiumPotassium +78.7%
Contains more IronIron +20.9%
Contains more CopperCopper +136.1%
Contains more ZincZinc +101%
Contains more PhosphorusPhosphorus +79.9%
Contains less SodiumSodium -77.4%
Contains more ManganeseManganese +101.5%
Contains more CalciumCalcium +36.1%
Contains more SeleniumSelenium +100%

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 3% 0.67% 42% 0% 66% 27% 30% 49% 20% 0% 37% 17% 12%
Pilaf
7
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin EVitamin E +5125%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin KVitamin K +2820%
Contains more CholineCholine +25.7%
Contains more Vitamin CVitamin C +355.6%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +128.4%
Contains more Vitamin B3Vitamin B3 +287.5%
Contains more Vitamin B6Vitamin B6 +370.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +821.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Granola bars Pilaf DV% diff.
Polyunsaturated fat 12.05g 0.377g 78%
Folate 23µg 212µg 47%
Sodium 294mg 1303mg 44%
Manganese 1.777mg 0.882mg 39%
Starch 71.23g 29%
Selenium 16.2µg 32.4µg 29%
Vitamin B3 1.581mg 6.127mg 28%
Vitamin B1 0.264mg 0.603mg 28%
Fats 19.8g 1.37g 28%
Copper 0.392mg 0.166mg 25%
Vitamin B6 0.085mg 0.4mg 24%
Phosphorus 277mg 154mg 18%
Fiber 5.3g 1.2g 16%
Magnesium 97mg 32mg 15%
Vitamin E 2.09mg 0.04mg 14%
Vitamin K 14.6µg 0.5µg 12%
Monounsaturated fat 4.38g 0.373g 10%
Saturated fat 2.37g 0.307g 9%
Zinc 2.03mg 1.01mg 9%
Calories 471kcal 359kcal 6%
Iron 2.95mg 2.44mg 6%
Carbs 64.4g 76.31g 4%
Vitamin C 0.9mg 4.1mg 4%
Potassium 336mg 188mg 4%
Vitamin B2 0.119mg 0.087mg 2%
Vitamin B5 0.813mg 0.715mg 2%
Calcium 61mg 83mg 2%
Vitamin B12 0µg 0.02µg 1%
Choline 22mg 17.5mg 1%
Protein 10.1g 10.42g 1%
Net carbs 59.1g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 28.57g 1.53g N/A
Vitamin A 2µg 4µg 0%
Tryptophan 0.177mg 0.086mg 0%
Threonine 0.264mg 0.221mg 0%
Isoleucine 0.352mg 0.279mg 0%
Leucine 0.724mg 0.523mg 0%
Lysine 0.4mg 0.189mg 0%
Methionine 0.177mg 0.145mg 0%
Phenylalanine 0.479mg 0.32mg 0%
Valine 0.508mg 0.374mg 0%
Histidine 0.216mg 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 20% 64% 4% 2%
Protein: 10.1 g
Fats: 19.8 g
Carbs: 64.4 g
Water: 3.9 g
Other: 1.8 g
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more FatsFats +1345.3%
Contains more CarbsCarbs +18.5%
Contains more WaterWater +106.2%
Contains more OtherOther +114.4%
~equal in Protein ~10.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 2.37 g
Monounsaturated fat: Mono. Fat 4.38 g
Polyunsaturated fat: Poly. Fat 12.05 g
Pilaf
1
29% 35% 36%
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 +1074.3%
Contains more Poly. FatPolyunsaturated fat +3096.3%
Contains less Sat. FatSaturated fat -87%

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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. Granola bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167542/nutrients
  2. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.