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  6. KELLOGG'S, EGGO, Waffles, French Toast vs. Pilaf

KELLOGG'S, EGGO, Waffles, French Toast vs. Pilaf — In-Depth Nutrition Comparison

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What are the main differences between kELLOGG'S, EGGO, Waffles, French Toast and pilaf?

  • KELLOGG'S, EGGO, Waffles, French Toast is richer in vitamin B12, iron, vitamin A, vitamin B2, phosphorus, and calcium, yet pilaf is richer in folate and vitamin B3.
  • KELLOGG'S, EGGO, Waffles, French Toast's daily need coverage for vitamin B12 is 82% higher.
  • KELLOGG'S, EGGO, Waffles, French Toast has 159 times more vitamin A than pilaf. KELLOGG'S, EGGO, Waffles, French Toast has 2222 IU of vitamin A, while pilaf has 14 IU.
  • Pilaf contains less saturated fat.

We used KELLOGG'S, EGGO, Waffles, French Toast and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.

Infographic

KELLOGG'S, EGGO, Waffles, French Toast vs Pilaf infographic
Infographic link

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 11% 67% 6.7% 300% 0% 11% 124% 70% 0% 0%
Pilaf
Pilaf
6
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 CalciumCalcium +167.5%
Contains more IronIron +227.9%
Contains more PhosphorusPhosphorus +88.3%
Contains less SodiumSodium -58.8%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +147.4%
Contains more ZincZinc +152.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 222% 0% 168% 88% 83% 0% 102% 250% 0% 58%
Pilaf
Pilaf
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 14% 0% 1.3% 0.8% 151% 20% 115% 43% 92% 2.5% 1.3% 159%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +16575%
Contains more Vitamin B2Vitamin B2 +336.8%
Contains more Vitamin B12Vitamin B12 +9900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more FolateFolate +175.3%
~equal in Vitamin B1 ~0.603mg
~equal in Vitamin B6 ~0.4mg

All nutrients comparison - raw data values

Nutrient KELLOGG'S, EGGO, Waffles, French Toast Pilaf DV% diff.
Vitamin B12 2µg 0.02µg 83%
Vitamin A 667µg 4µg 74%
Iron 8mg 2.44mg 70%
Selenium 32.4µg 59%
Manganese 0.882mg 38%
Folate 77µg 212µg 34%
Sodium 537mg 1303mg 33%
Starch 71.23g 29%
Polyunsaturated fat 4.6g 0.377g 28%
Vitamin B2 0.38mg 0.087mg 23%
Phosphorus 290mg 154mg 19%
Copper 0.166mg 18%
Fats 12.2g 1.37g 17%
Saturated fat 4g 0.307g 17%
Calcium 222mg 83mg 14%
Vitamin B5 0.715mg 14%
Carbs 43.4g 76.31g 11%
Vitamin B3 4.4mg 6.127mg 11%
Protein 5.8g 10.42g 9%
Cholesterol 26mg 1mg 8%
Zinc 0.4mg 1.01mg 6%
Vitamin B1 0.67mg 0.603mg 6%
Monounsaturated fat 2.9g 0.373g 6%
Vitamin C 4.1mg 5%
Magnesium 15mg 32mg 4%
Calories 305kcal 359kcal 3%
Potassium 76mg 188mg 3%
Vitamin B6 0.44mg 0.4mg 3%
Choline 17.5mg 3%
Vitamin D 0.1µg 0µg 1%
Protein per 100 calories 1.9g 2.9g N/A
Calories per 10 g protein 526kcal 345kcal N/A
Weight per 100 calories 33g 28g N/A
Unsaturated / Saturated Fat ratio 1.9 2.4 N/A
Net carbs 42.2g 75.11g N/A
Vitamin D* 2 IU 0 IU 0%
Sugar 11.5g 1.53g N/A
Fiber 1.2g 1.2g 0%
Vitamin E 0mg 0.04mg 0%
Vitamin K 0.5µg 0%
Trans fat 0.2g 0g N/A
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
6% 12% 43% 35% 4%
Protein: 5.8 g
Fats: 12.2 g
Carbs: 43.4 g
Water: 35.1 g
Other: 3.5 g
Pilaf
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 FatsFats +790.5%
Contains more WaterWater +336.6%
Contains more ProteinProtein +79.7%
Contains more CarbsCarbs +75.8%
Contains more OtherOther +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 25% 40%
Saturated fat: Sat. Fat 4 g
Monounsaturated fat: Mono. Fat 2.9 g
Polyunsaturated fat: Poly. Fat 4.6 g
Pilaf
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 +677.5%
Contains more Poly. FatPolyunsaturated fat +1120.2%
Contains less Sat. FatSaturated fat -92.3%

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.