Pilaf vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison
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Significant differences between pilaf and grape-Nuts Cereal
- Pilaf has more selenium; however, grape-Nuts Cereal is richer in iron, manganese, fiber, phosphorus, vitamin B6, folate, magnesium, and copper.
- Grape-Nuts Cereal covers your daily iron needs 320% more than pilaf.
- Grape-Nuts Cereal has 4 times less selenium than pilaf. Pilaf has 32.4µg of selenium, while grape-Nuts Cereal has 9.1µg.
- Grape-Nuts Cereal contains less sodium.
- Grape-Nuts Cereal has a higher glycemic index. The glycemic index of grape-Nuts Cereal is 75, while the glycemic index of pilaf is 60.
Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
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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 CalciumCalcium | +159.4% |
| Contains more SeleniumSelenium | +256% |
| Contains more MagnesiumMagnesium | +287.5% |
| Contains more PotassiumPotassium | +112.8% |
| Contains more IronIron | +1047.5% |
| Contains more CopperCopper | +104.8% |
| Contains more ZincZinc | +105% |
| Contains more PhosphorusPhosphorus | +203.2% |
| Contains less SodiumSodium | -64.3% |
| Contains more ManganeseManganese | +266.9% |
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 | +4000% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +1450% |
| Contains more Vitamin B2Vitamin B2 | +37.9% |
| Contains more Vitamin B3Vitamin B3 | +40.7% |
| Contains more Vitamin B5Vitamin B5 | +22% |
| Contains more Vitamin B6Vitamin B6 | +115% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +62.7% |
| Contains more CholineCholine | +82.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.44mg | 28mg | 320% |
| Manganese | 0.882mg | 3.236mg | 102% |
| Fiber | 1.2g | 13g | 47% |
| Phosphorus | 154mg | 467mg | 45% |
| Selenium | 32.4µg | 9.1µg | 42% |
| Sodium | 1303mg | 465mg | 36% |
| Vitamin B6 | 0.4mg | 0.86mg | 35% |
| Folate | 212µg | 345µg | 33% |
| Starch | 71.23g | 29% | |
| Magnesium | 32mg | 124mg | 22% |
| Copper | 0.166mg | 0.34mg | 19% |
| Vitamin B3 | 6.127mg | 8.62mg | 16% |
| Zinc | 1.01mg | 2.07mg | 10% |
| Potassium | 188mg | 400mg | 6% |
| Calcium | 83mg | 32mg | 5% |
| Vitamin E | 0.04mg | 0.62mg | 4% |
| Vitamin B1 | 0.603mg | 0.65mg | 4% |
| Vitamin C | 4.1mg | 0.1mg | 4% |
| Choline | 17.5mg | 31.9mg | 3% |
| Polyunsaturated fat | 0.377g | 0.78g | 3% |
| Vitamin B2 | 0.087mg | 0.12mg | 3% |
| Vitamin B5 | 0.715mg | 0.872mg | 3% |
| Protein | 10.42g | 11.22g | 2% |
| Carbs | 76.31g | 80.49g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Vitamin K | 0.5µg | 2µg | 1% |
| Fats | 1.37g | 1.81g | 1% |
| Calories | 359kcal | 361kcal | 0% |
| Net carbs | 75.11g | 67.49g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 8.86g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Saturated fat | 0.307g | 0.34g | 0% |
| Monounsaturated fat | 0.373g | 0.21g | 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:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
| Contains more WaterWater | +129.7% |
| Contains more OtherOther | +29.5% |
| Contains more FatsFats | +32.1% |
~equal in
Protein
~11.22g
~equal in
Carbs
~80.49g
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
0.34 g
Monounsaturated fat:
Mono. Fat
0.21 g
Polyunsaturated fat:
Poly. Fat
0.78 g
| Contains less Sat. FatSaturated fat | -9.7% |
| Contains more Mono. FatMonounsaturated fat | +77.6% |
| Contains more Poly. FatPolyunsaturated fat | +106.9% |
