Kellogg's Special K vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
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Important differences between Kellogg's Special K and Golden Grahams Cereal
- Kellogg's Special K has more Vitamin B12, Vitamin B6, Folate, Iron, Vitamin E, Selenium, Vitamin C, Vitamin B1, and Vitamin B3, however, Golden Grahams Cereal has more Zinc.
- Kellogg's Special K's daily need coverage for Vitamin B12 is 608% more.
- Kellogg's Special K has 24 times more Vitamin E than Golden Grahams Cereal. Kellogg's Special K has 15.3mg of Vitamin E, while Golden Grahams Cereal has 0.64mg.
The food varieties used in the comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 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 IronIron | +93.1% |
| Contains less SodiumSodium | -13.6% |
| Contains more SeleniumSelenium | +880.4% |
| Contains more MagnesiumMagnesium | +116.7% |
| Contains more CalciumCalcium | +1304.3% |
| Contains more PotassiumPotassium | +288.7% |
| Contains more CopperCopper | +15.1% |
| Contains more ZincZinc | +1653.6% |
| Contains more PhosphorusPhosphorus | +168.8% |
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 CVitamin C | +250.5% |
| Contains more Vitamin EVitamin E | +2290.6% |
| Contains more Vitamin B1Vitamin B1 | +40.8% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
| Contains more Vitamin B3Vitamin B3 | +40.4% |
| Contains more Vitamin B6Vitamin B6 | +299.3% |
| Contains more Vitamin B12Vitamin B12 | +304.2% |
| Contains more FolateFolate | +299.4% |
| Contains more Vitamin KVitamin K | +1900% |
| Contains more CholineCholine | +38.2% |
~equal in
Vitamin D
~3.2µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.79 g
Fats:
1.79 g
Carbs:
73.4 g
Water:
3 g
Other:
4.02 g
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
| Contains more ProteinProtein | +235.7% |
| Contains more WaterWater | +36.4% |
| Contains more FatsFats | +78.8% |
| Contains more CarbsCarbs | +15.9% |
~equal in
Other
~4.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.4 g
Monounsaturated Fat:
Mono. Fat
0.3 g
Polyunsaturated fat:
Poly. Fat
0.4 g
Saturated Fat:
Sat. Fat
0.4 g
Monounsaturated Fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains more Mono. FatMonounsaturated Fat | +433.3% |
| Contains more Poly. FatPolyunsaturated fat | +150% |
~equal in
Saturated Fat
~0.4g
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 Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Saturated Fat | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 377kcal | 374kcal |
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| Protein | 17.79g | 5.3g |
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| Fats | 1.79g | 3.2g |
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| Vitamin C | 68mg | 19.4mg |
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| Net carbs | 72g | 79.5g |
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| Carbs | 73.4g | 85.1g |
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| Vitamin D | 134IU | 129IU |
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| Magnesium | 12mg | 26mg |
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| Calcium | 23mg | 323mg |
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| Potassium | 53mg | 206mg |
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| Iron | 28mg | 14.5mg |
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| Sugar | 12.69g | 35g |
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| Fiber | 1.4g | 5.6g |
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| Copper | 0.179mg | 0.206mg |
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| Zinc | 0.69mg | 12.1mg |
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| Phosphorus | 48mg | 129mg |
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| Sodium | 667mg | 772mg |
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| Vitamin A | 1667IU | 1613IU |
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| Vitamin A | 500µg | 472µg |
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| Vitamin E | 15.3mg | 0.64mg |
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| Vitamin D | 3.3µg | 3.2µg |
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| Manganese | 1.848mg |
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| Selenium | 54.9µg | 5.6µg |
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| Vitamin B1 | 1.69mg | 1.2mg |
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| Vitamin B2 | 1.91mg | 1.4mg |
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| Vitamin B3 | 22.6mg | 16.1mg |
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| Vitamin B5 | 0.338mg |
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| Vitamin B6 | 6.44mg | 1.613mg |
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| Vitamin B12 | 19.4µg | 4.8µg |
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| Vitamin K | 0.1µg | 2µg |
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| Folate | 1290µg | 323µg |
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| Choline | 11mg | 15.2mg |
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| Saturated Fat | 0.4g | 0.4g | |
| Monounsaturated Fat | 0.3g | 1.6g |
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| Polyunsaturated fat | 0.4g | 1g |
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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
531%
188%
Minerals Daily Need Coverage Score
156%
150%
Comparison summary
Which food is lower in Sugar?
Kellogg's Special K is lower in Sugar (difference - 22.31g)
Which food contains less Sodium?
Kellogg's Special K contains less Sodium (difference - 105mg)
Which food is lower in glycemic index?
Kellogg's Special K is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Kellogg's Special K is relatively richer in vitamins
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 contains less Saturated Fat?
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The foods are relatively equal in Saturated Fat (0.4 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)