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 cover 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 more MagnesiumMagnesium | +50% |
| Contains more IronIron | +99.3% |
| Contains more SeleniumSelenium | +48.2% |
| Contains more CalciumCalcium | +6360% |
| Contains more PotassiumPotassium | +22.6% |
| Contains more ZincZinc | +1110% |
| Contains more PhosphorusPhosphorus | +26.5% |
| Contains more ManganeseManganese | +1000% |
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 DVitamin D | +12.5% |
| Contains more Vitamin B1Vitamin B1 | +11.7% |
| Contains more Vitamin B3Vitamin B3 | +11.2% |
| Contains more Vitamin EVitamin E | +433.3% |
| Contains more Vitamin B5Vitamin B5 | +47.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +74.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +41.5% |
| Contains more WaterWater | +70.9% |
| Contains more FatsFats | +700% |
~equal in
Carbs
~85.1g
~equal in
Other
~4.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.116 g
Monounsaturated fat:
Mono. Fat
0.067 g
Polyunsaturated fat:
Poly. Fat
0.196 g
Saturated fat:
Sat. Fat
0.4 g
Monounsaturated fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains less Sat. FatSaturated fat | -71% |
| Contains more Mono. FatMonounsaturated fat | +2288.1% |
| Contains more Poly. FatPolyunsaturated 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 | |
|
DV% diff. |
| Iron | 28.9mg | 14.5mg | 180% |
| Zinc | 1mg | 12.1mg | 101% |
| Manganese | 0.168mg | 1.848mg | 73% |
| Calcium | 5mg | 323mg | 32% |
| Vitamin B6 | 1.79mg | 1.613mg | 14% |
| Vitamin B1 | 1.34mg | 1.2mg | 12% |
| Vitamin B3 | 17.9mg | 16.1mg | 11% |
| Vitamin B2 | 1.52mg | 1.4mg | 9% |
| Folate | 357µg | 323µg | 9% |
| Fiber | 3.3g | 5.6g | 9% |
| Vitamin B12 | 5µg | 4.8µg | 8% |
| Polyunsaturated fat | 0.196g | 1g | 5% |
| Selenium | 8.3µg | 5.6µg | 5% |
| Protein | 7.5g | 5.3g | 4% |
| Fats | 0.4g | 3.2g | 4% |
| Phosphorus | 102mg | 129mg | 4% |
| Monounsaturated fat | 0.067g | 1.6g | 4% |
| Magnesium | 39mg | 26mg | 3% |
| Vitamin E | 0.12mg | 0.64mg | 3% |
| Vitamin B5 | 0.229mg | 0.338mg | 2% |
| Vitamin C | 21mg | 19.4mg | 2% |
| Vitamin D | 3.6µg | 3.2µg | 2% |
| Vitamin D | 143IU | 129IU | 2% |
| Vitamin A | 490µg | 472µg | 2% |
| Sodium | 729mg | 772mg | 2% |
| Vitamin K | 0µg | 2µg | 2% |
| Saturated fat | 0.116g | 0.4g | 1% |
| Choline | 8.7mg | 15.2mg | 1% |
| Calories | 357kcal | 374kcal | 1% |
| Copper | 0.198mg | 0.206mg | 1% |
| Potassium | 168mg | 206mg | 1% |
| Carbs | 84.1g | 85.1g | 0% |
| Net carbs | 80.8g | 79.5g | N/A |
| Sugar | 9.5g | 35g | N/A |
| Tryptophan | 0.045mg | 0% | |
| Threonine | 0.227mg | 0% | |
| Isoleucine | 0.25mg | 0% | |
| Leucine | 1.044mg | 0% | |
| Lysine | 0.079mg | 0% | |
| Methionine | 0.136mg | 0% | |
| Phenylalanine | 0.374mg | 0% | |
| Valine | 0.306mg | 0% | |
| Histidine | 0.17mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
203%
189%
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 ($)