Grape-Nuts Cereal vs. Pilaf — In-Depth Nutrition Comparison
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Significant differences between grape-Nuts Cereal and pilaf
- Grape-Nuts Cereal has more iron, manganese, fiber, phosphorus, vitamin B6, folate, magnesium, and copper; however, pilaf is richer in selenium.
- Grape-Nuts Cereal covers your daily iron needs 320% more than pilaf.
- Pilaf has 11 times less fiber than grape-Nuts Cereal. Grape-Nuts Cereal has 13g of fiber, while pilaf has 1.2g.
- Grape-Nuts Cereal contains less sodium.
- Grape-Nuts Cereal has a higher glycemic index. The glycemic index of grape-Nuts Cereal is 75, while the glycemic index of pilaf is 60.
Specific food types used in this comparison are Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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.
| Contains more MagnesiumMagnesium | +287.5% |
| Contains more PotassiumPotassium | +112.8% |
| Contains more IronIron | +1047.5% |
| Contains more CopperCopper | +104.8% |
| Contains more ZincZinc | +105% |
| Contains more PhosphorusPhosphorus | +203.2% |
| Contains less SodiumSodium | -64.3% |
| Contains more ManganeseManganese | +266.9% |
| Contains more CalciumCalcium | +159.4% |
| Contains more SeleniumSelenium | +256% |
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 EVitamin E | +1450% |
| Contains more Vitamin B2Vitamin B2 | +37.9% |
| Contains more Vitamin B3Vitamin B3 | +40.7% |
| Contains more Vitamin B5Vitamin B5 | +22% |
| Contains more Vitamin B6Vitamin B6 | +115% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +62.7% |
| Contains more CholineCholine | +82.3% |
| Contains more Vitamin CVitamin C | +4000% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 28mg | 2.44mg | 320% |
| Manganese | 3.236mg | 0.882mg | 102% |
| Fiber | 13g | 1.2g | 47% |
| Phosphorus | 467mg | 154mg | 45% |
| Selenium | 9.1µg | 32.4µg | 42% |
| Sodium | 465mg | 1303mg | 36% |
| Vitamin B6 | 0.86mg | 0.4mg | 35% |
| Folate | 345µg | 212µg | 33% |
| Starch | 71.23g | 29% | |
| Magnesium | 124mg | 32mg | 22% |
| Copper | 0.34mg | 0.166mg | 19% |
| Vitamin B3 | 8.62mg | 6.127mg | 16% |
| Zinc | 2.07mg | 1.01mg | 10% |
| Potassium | 400mg | 188mg | 6% |
| Calcium | 32mg | 83mg | 5% |
| Vitamin E | 0.62mg | 0.04mg | 4% |
| Vitamin B1 | 0.65mg | 0.603mg | 4% |
| Vitamin C | 0.1mg | 4.1mg | 4% |
| Choline | 31.9mg | 17.5mg | 3% |
| Polyunsaturated fat | 0.78g | 0.377g | 3% |
| Vitamin B2 | 0.12mg | 0.087mg | 3% |
| Vitamin B5 | 0.872mg | 0.715mg | 3% |
| Protein | 11.22g | 10.42g | 2% |
| Carbs | 80.49g | 76.31g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin K | 2µg | 0.5µg | 1% |
| Fats | 1.81g | 1.37g | 1% |
| Calories | 361kcal | 359kcal | 0% |
| Net carbs | 67.49g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 8.86g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Saturated fat | 0.34g | 0.307g | 0% |
| Monounsaturated fat | 0.21g | 0.373g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more FatsFats | +32.1% |
| Contains more WaterWater | +129.7% |
| Contains more OtherOther | +29.5% |
~equal in
Protein
~10.42g
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.34 g
Monounsaturated fat:
Mono. Fat
0.21 g
Polyunsaturated fat:
Poly. Fat
0.78 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Poly. FatPolyunsaturated fat | +106.9% |
| Contains more Mono. FatMonounsaturated fat | +77.6% |
~equal in
Saturated fat
~0.307g
