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Lucky Charms Cereal vs. Golden Grahams Cereal — In-Depth Nutrition Comparison

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A recap on differences between lucky Charms Cereal and golden Grahams Cereal

  • Golden Grahams Cereal has less vitamin B6, folate, iron, vitamin B12, zinc, vitamin B3, vitamin B1, vitamin A, vitamin B2, and phosphorus.
  • Lucky Charms Cereal covers your daily vitamin B6 needs 107% more than golden Grahams Cereal.
  • Golden Grahams Cereal contains 2 times less folate than lucky Charms Cereal. Lucky Charms Cereal contains 741µg of folate, while golden Grahams Cereal contains 323µg.

Food varieties used in this article are Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.

Infographic

Lucky Charms Cereal vs Golden Grahams Cereal 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 53% 130% 20% 835% 71% 508% 124% 85% 283% 80%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 97% 18% 544% 69% 330% 55% 101% 241% 31%
Contains more MagnesiumMagnesium +184.6%
Contains more CalciumCalcium +34.4%
Contains more IronIron +53.6%
Contains more ZincZinc +53.9%
Contains more PhosphorusPhosphorus +124%
Contains less SodiumSodium -16.1%
Contains more ManganeseManganese +17.6%
Contains more SeleniumSelenium +160.7%
~equal in Potassium ~206mg
~equal in Copper ~0.206mg

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 89% 282% 9% 59% 434% 398% 474% 26% 695% 850% 3.5% 556% 8.8%
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 65% 157% 13% 48% 300% 323% 302% 20% 372% 600% 5% 242% 8.3%
Contains more Vitamin CVitamin C +37.1%
Contains more Vitamin AVitamin A +79.4%
Contains more Vitamin DVitamin D +21.9%
Contains more Vitamin B1Vitamin B1 +44.8%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B3Vitamin B3 +57.1%
Contains more Vitamin B5Vitamin B5 +29.9%
Contains more Vitamin B6Vitamin B6 +86.6%
Contains more Vitamin B12Vitamin B12 +41.7%
Contains more FolateFolate +129.4%
Contains more Vitamin EVitamin E +42.2%
Contains more Vitamin KVitamin K +42.9%
~equal in Choline ~15.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 81% 4% 2%
Protein: 7.67 g
Fats: 5.02 g
Carbs: 80.89 g
Water: 4.15 g
Other: 2.27 g
5% 3% 85% 2% 4%
Protein: 5.3 g
Fats: 3.2 g
Carbs: 85.1 g
Water: 2.2 g
Other: 4.2 g
Contains more ProteinProtein +44.7%
Contains more FatsFats +56.9%
Contains more WaterWater +88.6%
Contains more OtherOther +85%
~equal in Carbs ~85.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 40% 38%
Saturated fat: Sat. Fat 0.885 g
Monounsaturated fat: Mono. Fat 1.586 g
Polyunsaturated fat: Poly. Fat 1.542 g
13% 53% 33%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 1.6 g
Polyunsaturated fat: Poly. Fat 1 g
Contains more Poly. FatPolyunsaturated fat +54.2%
Contains less Sat. FatSaturated fat -54.8%
~equal in Monounsaturated fat ~1.6g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lucky Charms Cereal Golden Grahams Cereal
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Lucky Charms Cereal Golden Grahams Cereal DV% diff.
Vitamin B6 3.01mg 1.613mg 107%
Folate 741µg 323µg 105%
Iron 22.27mg 14.5mg 97%
Vitamin B12 6.8µg 4.8µg 83%
Zinc 18.62mg 12.1mg 59%
Vitamin B3 25.3mg 16.1mg 58%
Vitamin B1 1.737mg 1.2mg 45%
Vitamin A 847µg 472µg 42%
Vitamin B2 1.723mg 1.4mg 25%
Phosphorus 289mg 129mg 23%
Selenium 14.6µg 5.6µg 16%
Starch 37.17g 15%
Manganese 2.173mg 1.848mg 14%
Calcium 434mg 323mg 11%
Magnesium 74mg 26mg 11%
Vitamin C 26.6mg 19.4mg 8%
Sodium 648mg 772mg 5%
Protein 7.67g 5.3g 5%
Polyunsaturated fat 1.542g 1g 4%
Vitamin D 3.9µg 3.2µg 4%
Vitamin D 156IU 129IU 3%
Fats 5.02g 3.2g 3%
Saturated fat 0.885g 0.4g 2%
Vitamin B5 0.439mg 0.338mg 2%
Fiber 5g 5.6g 2%
Vitamin E 0.45mg 0.64mg 1%
Copper 0.213mg 0.206mg 1%
Carbs 80.89g 85.1g 1%
Fructose 0.8g 1%
Vitamin K 1.4µg 2µg 1%
Calories 380kcal 374kcal 0%
Net carbs 75.89g 79.5g N/A
Potassium 222mg 206mg 0%
Sugar 36.13g 35g N/A
Trans fat 0.013g 0g N/A
Choline 16.1mg 15.2mg 0%
Monounsaturated fat 1.586g 1.6g 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Linoleic acid 1.486g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lucky Charms Cereal Golden Grahams Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
299%
Lucky Charms Cereal
189%
Golden Grahams Cereal
Minerals Daily Need Coverage Score
219%
Lucky Charms Cereal
150%
Golden Grahams Cereal

Comparison summary

Which food contains less Sodium?
Lucky Charms Cereal
Lucky Charms Cereal contains less Sodium (difference - 124mg)
Which food is lower in glycemic index?
Lucky Charms Cereal
Lucky Charms Cereal is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Lucky Charms Cereal
Lucky Charms Cereal is relatively richer in minerals
Which food is richer in vitamins?
Lucky Charms Cereal
Lucky Charms Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Golden Grahams Cereal
Golden Grahams Cereal is lower in Sugar (difference - 1.13g)
Which food is lower in Saturated fat?
Golden Grahams Cereal
Golden Grahams Cereal is lower in Saturated fat (difference - 0.485g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.