Pilaf vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
Compare
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 A RAE, Vitamin B1, and Manganese.
- 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.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS types in this article.
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.
Contains
more
Magnesium
+23.1%
Contains
more
Phosphorus
+19.4%
Contains
more
Selenium
+478.6%
Contains
more
Calcium
+289.2%
Contains
more
Iron
+494.3%
Contains
less
Sodium
-40.8%
Contains
more
Zinc
+1098%
Contains
more
Copper
+24.1%
Contains
more
Manganese
+109.5%
Equal in Potassium - 206
Contains
more
Magnesium
+23.1%
Contains
more
Phosphorus
+19.4%
Contains
more
Selenium
+478.6%
Contains
more
Calcium
+289.2%
Contains
more
Iron
+494.3%
Contains
less
Sodium
-40.8%
Contains
more
Zinc
+1098%
Contains
more
Copper
+24.1%
Contains
more
Manganese
+109.5%
Equal in Potassium - 206
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 B5
+111.5%
Contains
more
Vitamin A
+11421.4%
Contains
more
Vitamin E
+1500%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin C
+373.2%
Contains
more
Vitamin B1
+99%
Contains
more
Vitamin B2
+1509.2%
Contains
more
Vitamin B3
+162.8%
Contains
more
Vitamin B6
+303.3%
Contains
more
Folate
+52.4%
Contains
more
Vitamin B12
+23900%
Contains
more
Vitamin K
+300%
Contains
more
Vitamin B5
+111.5%
Contains
more
Vitamin A
+11421.4%
Contains
more
Vitamin E
+1500%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin C
+373.2%
Contains
more
Vitamin B1
+99%
Contains
more
Vitamin B2
+1509.2%
Contains
more
Vitamin B3
+162.8%
Contains
more
Vitamin B6
+303.3%
Contains
more
Folate
+52.4%
Contains
more
Vitamin B12
+23900%
Contains
more
Vitamin K
+300%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+96.6%
Contains
more
Water
+265.5%
Contains
more
Fats
+133.6%
Contains
more
Carbs
+11.5%
Equal in Other - 4.2
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
Protein
+96.6%
Contains
more
Water
+265.5%
Contains
more
Fats
+133.6%
Contains
more
Carbs
+11.5%
Equal in Other - 4.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-23.3%
Contains
more
Monounsaturated Fat
+329%
Contains
more
Polyunsaturated fat
+165.3%
Saturated Fat:
0.307 g
Monounsaturated Fat:
0.373 g
Polyunsaturated fat:
0.377 g
Saturated Fat:
0.4 g
Monounsaturated Fat:
1.6 g
Polyunsaturated fat:
1 g
Contains
less
Saturated Fat
-23.3%
Contains
more
Monounsaturated Fat
+329%
Contains
more
Polyunsaturated fat
+165.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 75.11g | 79.5g |
|
| Protein | 10.42g | 5.3g |
|
| Fats | 1.37g | 3.2g |
|
| Carbs | 76.31g | 85.1g |
|
| Calories | 359kcal | 374kcal |
|
| Starch | 71.23g |
|
|
| Sugar | 1.53g | 35g |
|
| Fiber | 1.2g | 5.6g |
|
| Calcium | 83mg | 323mg |
|
| Iron | 2.44mg | 14.5mg |
|
| Magnesium | 32mg | 26mg |
|
| Phosphorus | 154mg | 129mg |
|
| Potassium | 188mg | 206mg |
|
| Sodium | 1303mg | 772mg |
|
| Zinc | 1.01mg | 12.1mg |
|
| Copper | 0.166mg | 0.206mg |
|
| Manganese | 0.882mg | 1.848mg |
|
| Selenium | 32.4µg | 5.6µg |
|
| Vitamin A | 14IU | 1613IU |
|
| Vitamin A RAE | 4µg | 472µg |
|
| Vitamin E | 0.04mg | 0.64mg |
|
| Vitamin D | 0IU | 129IU |
|
| Vitamin D | 0µg | 3.2µg |
|
| Vitamin C | 4.1mg | 19.4mg |
|
| Vitamin B1 | 0.603mg | 1.2mg |
|
| Vitamin B2 | 0.087mg | 1.4mg |
|
| Vitamin B3 | 6.127mg | 16.1mg |
|
| Vitamin B5 | 0.715mg | 0.338mg |
|
| Vitamin B6 | 0.4mg | 1.613mg |
|
| Folate | 212µg | 323µg |
|
| Vitamin B12 | 0.02µg | 4.8µg |
|
| Vitamin K | 0.5µg | 2µg |
|
| Tryptophan | 0.086mg |
|
|
| Threonine | 0.221mg |
|
|
| Isoleucine | 0.279mg |
|
|
| Leucine | 0.523mg |
|
|
| Lysine | 0.189mg |
|
|
| Methionine | 0.145mg |
|
|
| Phenylalanine | 0.32mg |
|
|
| Valine | 0.374mg |
|
|
| Histidine | 0.15mg |
|
|
| Cholesterol | 1mg | 0mg |
|
| Saturated Fat | 0.307g | 0.4g |
|
| Monounsaturated Fat | 0.373g | 1.6g |
|
| Polyunsaturated fat | 0.377g | 1g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
50%
203%
Minerals Daily Need Coverage Score
77%
150%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 33.47g)
Which food is lower in Saturated Fat?
Pilaf is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Golden Grahams Cereal contains less Sodium (difference - 531mg)
Which food is lower in Cholesterol?
Golden Grahams Cereal is lower in Cholesterol (difference - 1mg)
Which food is richer in vitamins?
Golden Grahams Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.