Kellogg's Corn Flakes vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
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A recap on differences between Kellogg's Corn Flakes and Golden Grahams Cereal
- Kellogg's Corn Flakes have more Iron, Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B2, and Folate, however, Golden Grahams Cereal is higher in Zinc, Manganese, Calcium, and Fiber.
- Kellogg's Corn Flakes covers your daily Iron needs 180% more than Golden Grahams Cereal.
Food varieties used in this article are Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.
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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
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Iron
+99.3%
Contains
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Magnesium
+50%
Contains
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Selenium
+48.2%
Contains
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Calcium
+6360%
Contains
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Phosphorus
+26.5%
Contains
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Potassium
+22.6%
Contains
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Zinc
+1110%
Contains
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Manganese
+1000%
Equal in Sodium - 772
Equal in Copper - 0.206
Contains
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Iron
+99.3%
Contains
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Magnesium
+50%
Contains
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Selenium
+48.2%
Contains
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Calcium
+6360%
Contains
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Phosphorus
+26.5%
Contains
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Potassium
+22.6%
Contains
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Zinc
+1110%
Contains
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Manganese
+1000%
Equal in Sodium - 772
Equal in Copper - 0.206
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.
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Contains
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Vitamin A
+10.7%
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Vitamin D
+12.5%
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Vitamin B1
+11.7%
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Vitamin B3
+11.2%
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Vitamin B6
+11%
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Folate
+10.5%
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Vitamin E
+433.3%
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Vitamin B5
+47.6%
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Vitamin K
+∞%
Equal in Vitamin A - 1613
Equal in Vitamin C - 19.4
Equal in Vitamin B2 - 1.4
Equal in Vitamin B6 - 1.613
Equal in Folate - 323
Equal in Vitamin B12 - 4.8
Contains
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Vitamin A
+10.7%
Contains
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Vitamin D
+12.5%
Contains
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Vitamin B1
+11.7%
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Vitamin B3
+11.2%
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Vitamin B6
+11%
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Folate
+10.5%
Contains
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Vitamin E
+433.3%
Contains
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Vitamin B5
+47.6%
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Vitamin K
+∞%
Equal in Vitamin A - 1613
Equal in Vitamin C - 19.4
Equal in Vitamin B2 - 1.4
Equal in Vitamin B6 - 1.613
Equal in Folate - 323
Equal in Vitamin B12 - 4.8
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+41.5%
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Water
+70.9%
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Fats
+700%
Equal in Carbs - 85.1
Equal in Other - 4.2
Protein:
7.5 g
Fats:
0.4 g
Carbs:
84.1 g
Water:
3.76 g
Other:
4.24 g
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
Contains
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Protein
+41.5%
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Water
+70.9%
Contains
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Fats
+700%
Equal in Carbs - 85.1
Equal in Other - 4.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-71%
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Monounsaturated Fat
+2288.1%
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Polyunsaturated fat
+410.2%
Saturated Fat:
0.116 g
Monounsaturated Fat:
0.067 g
Polyunsaturated fat:
0.196 g
Saturated Fat:
0.4 g
Monounsaturated Fat:
1.6 g
Polyunsaturated fat:
1 g
Contains
less
Saturated Fat
-71%
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Monounsaturated Fat
+2288.1%
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Polyunsaturated fat
+410.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 80.8g | 79.5g |
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| Protein | 7.5g | 5.3g |
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| Fats | 0.4g | 3.2g |
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| Carbs | 84.1g | 85.1g |
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| Calories | 357kcal | 374kcal |
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| Sugar | 9.5g | 35g |
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| Fiber | 3.3g | 5.6g |
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| Calcium | 5mg | 323mg |
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| Iron | 28.9mg | 14.5mg |
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| Magnesium | 39mg | 26mg |
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| Phosphorus | 102mg | 129mg |
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| Potassium | 168mg | 206mg |
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| Sodium | 729mg | 772mg |
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| Zinc | 1mg | 12.1mg |
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| Copper | 0.198mg | 0.206mg |
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| Manganese | 0.168mg | 1.848mg |
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| Selenium | 8.3µg | 5.6µg |
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| Vitamin A | 1786IU | 1613IU |
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| Vitamin A RAE | 490µg | 472µg |
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| Vitamin E | 0.12mg | 0.64mg |
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| Vitamin D | 143IU | 129IU |
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| Vitamin D | 3.6µg | 3.2µg |
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| Vitamin C | 21mg | 19.4mg |
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| Vitamin B1 | 1.34mg | 1.2mg |
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| Vitamin B2 | 1.52mg | 1.4mg |
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| Vitamin B3 | 17.9mg | 16.1mg |
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| Vitamin B5 | 0.229mg | 0.338mg |
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| Vitamin B6 | 1.79mg | 1.613mg |
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| Folate | 357µg | 323µg |
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| Vitamin B12 | 5µg | 4.8µg |
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| Vitamin K | 0µg | 2µg |
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| Tryptophan | 0.045mg |
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| Threonine | 0.227mg |
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| Isoleucine | 0.25mg |
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| Leucine | 1.044mg |
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| Lysine | 0.079mg |
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| Methionine | 0.136mg |
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| Phenylalanine | 0.374mg |
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| Valine | 0.306mg |
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| Histidine | 0.17mg |
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| Saturated Fat | 0.116g | 0.4g |
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| Monounsaturated Fat | 0.067g | 1.6g |
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| Polyunsaturated fat | 0.196g | 1g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
219%
203%
Minerals Daily Need Coverage Score
143%
150%
Comparison summary
Which food is lower in Sugar?
Kellogg's Corn Flakes is lower in Sugar (difference - 25.5g)
Which food contains less Sodium?
Kellogg's Corn Flakes contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Kellogg's Corn Flakes is lower in Saturated Fat (difference - 0.284g)
Which food is richer in vitamins?
Kellogg's Corn Flakes is relatively richer in vitamins
Which food is lower in glycemic index?
Golden Grahams Cereal is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Golden Grahams Cereal is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)