Pilaf vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
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What are the differences between pilaf and golden Grahams Cereal?
- Pilaf is higher in selenium, yet golden Grahams Cereal is higher in vitamin B12, iron, vitamin B2, zinc, vitamin B6, vitamin B3, vitamin B1, manganese, and vitamin A.
- Golden Grahams Cereal's daily need coverage for vitamin B12 is 199% more.
- Pilaf has 6 times more selenium than golden Grahams Cereal. While pilaf has 32.4µg of selenium, golden Grahams Cereal has only 5.6µg.
- The glycemic index of pilaf is lower.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS types in this article.
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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 | +23.1% |
| Contains more PhosphorusPhosphorus | +19.4% |
| Contains more SeleniumSelenium | +478.6% |
| Contains more CalciumCalcium | +289.2% |
| Contains more IronIron | +494.3% |
| Contains more CopperCopper | +24.1% |
| Contains more ZincZinc | +1098% |
| Contains less SodiumSodium | -40.8% |
| Contains more ManganeseManganese | +109.5% |
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.
| Contains more Vitamin B5Vitamin B5 | +111.5% |
| Contains more CholineCholine | +15.1% |
| Contains more Vitamin CVitamin C | +373.2% |
| Contains more Vitamin AVitamin A | +11700% |
| Contains more Vitamin EVitamin E | +1500% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +99% |
| Contains more Vitamin B2Vitamin B2 | +1509.2% |
| Contains more Vitamin B3Vitamin B3 | +162.8% |
| Contains more Vitamin B6Vitamin B6 | +303.3% |
| Contains more Vitamin B12Vitamin B12 | +23900% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +52.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.02µg | 4.8µg | 199% |
| Iron | 2.44mg | 14.5mg | 151% |
| Vitamin B2 | 0.087mg | 1.4mg | 101% |
| Zinc | 1.01mg | 12.1mg | 101% |
| Vitamin B6 | 0.4mg | 1.613mg | 93% |
| Vitamin B3 | 6.127mg | 16.1mg | 62% |
| Vitamin A | 4µg | 472µg | 52% |
| Vitamin B1 | 0.603mg | 1.2mg | 50% |
| Selenium | 32.4µg | 5.6µg | 49% |
| Manganese | 0.882mg | 1.848mg | 42% |
| Starch | 71.23g | 29% | |
| Folate | 212µg | 323µg | 28% |
| Calcium | 83mg | 323mg | 24% |
| Sodium | 1303mg | 772mg | 23% |
| Fiber | 1.2g | 5.6g | 18% |
| Vitamin C | 4.1mg | 19.4mg | 17% |
| Vitamin D | 0IU | 129IU | 16% |
| Vitamin D | 0µg | 3.2µg | 16% |
| Protein | 10.42g | 5.3g | 10% |
| Vitamin B5 | 0.715mg | 0.338mg | 8% |
| Vitamin E | 0.04mg | 0.64mg | 4% |
| Phosphorus | 154mg | 129mg | 4% |
| Polyunsaturated fat | 0.377g | 1g | 4% |
| Copper | 0.166mg | 0.206mg | 4% |
| Monounsaturated fat | 0.373g | 1.6g | 3% |
| Carbs | 76.31g | 85.1g | 3% |
| Fats | 1.37g | 3.2g | 3% |
| Vitamin K | 0.5µg | 2µg | 1% |
| Calories | 359kcal | 374kcal | 1% |
| Potassium | 188mg | 206mg | 1% |
| Magnesium | 32mg | 26mg | 1% |
| Net carbs | 75.11g | 79.5g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 35g | N/A |
| Choline | 17.5mg | 15.2mg | 0% |
| Saturated fat | 0.307g | 0.4g | 0% |
| 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
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
| Contains more ProteinProtein | +96.6% |
| Contains more WaterWater | +265.5% |
| Contains more FatsFats | +133.6% |
| Contains more CarbsCarbs | +11.5% |
~equal in
Other
~4.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 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 | -23.3% |
| Contains more Mono. FatMonounsaturated fat | +329% |
| Contains more Poly. FatPolyunsaturated fat | +165.3% |
