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Kellogg's Corn Flakes vs. Pilaf — In-Depth Nutrition Comparison

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Important differences between kellogg's Corn Flakes and pilaf

  • Kellogg's Corn Flakes have more iron, vitamin B12, vitamin B2, vitamin B6, vitamin B3, vitamin B1, folate, and vitamin A; however, pilaf is richer in selenium and manganese.
  • Kellogg's Corn Flakes' daily need coverage for iron is 331% more.
  • Kellogg's Corn Flakes contain 250 times more vitamin B12 than pilaf. Kellogg's Corn Flakes contain 5µg of vitamin B12, while pilaf contains 0.02µg.
  • Kellogg's Corn Flakes have a higher glycemic index. The glycemic index of kellogg's Corn Flakes is 80, while the glycemic index of pilaf is 60.

The food varieties used in the comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Kellogg's Corn Flakes 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 28% 1.5% 15% 1084% 66% 27% 44% 95% 22% 45%
Pilaf
5
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 +21.9%
Contains more IronIron +1084.4%
Contains more CopperCopper +19.3%
Contains less SodiumSodium -44.1%
Contains more CalciumCalcium +1560%
Contains more PotassiumPotassium +11.9%
Contains more PhosphorusPhosphorus +51%
Contains more ManganeseManganese +425%
Contains more SeleniumSelenium +290.4%
~equal in Zinc ~1.01mg

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 70% 163% 2.4% 54% 335% 351% 336% 14% 413% 625% 0% 268% 4.7%
Pilaf
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +412.2%
Contains more Vitamin AVitamin A +12150%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +1647.1%
Contains more Vitamin B3Vitamin B3 +192.1%
Contains more Vitamin B6Vitamin B6 +347.5%
Contains more Vitamin B12Vitamin B12 +24900%
Contains more FolateFolate +68.4%
Contains more Vitamin B5Vitamin B5 +212.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +101.1%

All nutrients comparison - raw data values

Nutrient Kellogg's Corn Flakes Pilaf DV% diff.
Iron 28.9mg 2.44mg 331%
Vitamin B12 5µg 0.02µg 208%
Vitamin B2 1.52mg 0.087mg 110%
Vitamin B6 1.79mg 0.4mg 107%
Vitamin B3 17.9mg 6.127mg 74%
Vitamin B1 1.34mg 0.603mg 61%
Vitamin A 490µg 4µg 54%
Selenium 8.3µg 32.4µg 44%
Folate 357µg 212µg 36%
Manganese 0.168mg 0.882mg 31%
Starch 71.23g 29%
Sodium 729mg 1303mg 25%
Vitamin C 21mg 4.1mg 19%
Vitamin D 143IU 0IU 18%
Vitamin D 3.6µg 0µg 18%
Vitamin B5 0.229mg 0.715mg 10%
Fiber 3.3g 1.2g 8%
Calcium 5mg 83mg 8%
Phosphorus 102mg 154mg 7%
Protein 7.5g 10.42g 6%
Copper 0.198mg 0.166mg 4%
Carbs 84.1g 76.31g 3%
Choline 8.7mg 17.5mg 2%
Magnesium 39mg 32mg 2%
Fats 0.4g 1.37g 1%
Potassium 168mg 188mg 1%
Polyunsaturated fat 0.196g 0.377g 1%
Monounsaturated fat 0.067g 0.373g 1%
Saturated fat 0.116g 0.307g 1%
Vitamin E 0.12mg 0.04mg 1%
Calories 357kcal 359kcal 0%
Net carbs 80.8g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 9.5g 1.53g N/A
Zinc 1mg 1.01mg 0%
Vitamin K 0µg 0.5µg 0%
Tryptophan 0.045mg 0.086mg 0%
Threonine 0.227mg 0.221mg 0%
Isoleucine 0.25mg 0.279mg 0%
Leucine 1.044mg 0.523mg 0%
Lysine 0.079mg 0.189mg 0%
Methionine 0.136mg 0.145mg 0%
Phenylalanine 0.374mg 0.32mg 0%
Valine 0.306mg 0.374mg 0%
Histidine 0.17mg 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 84% 4% 4%
Protein: 7.5 g
Fats: 0.4 g
Carbs: 84.1 g
Water: 3.76 g
Other: 4.24 g
Pilaf
3
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 ProteinProtein +38.9%
Contains more FatsFats +242.5%
Contains more WaterWater +113.8%
~equal in Carbs ~76.31g
~equal in Other ~3.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 18% 52%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.196 g
Pilaf
2
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 less Sat. FatSaturated fat -62.2%
Contains more Mono. FatMonounsaturated fat +456.7%
Contains more Poly. FatPolyunsaturated fat +92.3%

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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. 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.