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.
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 | +250% |
| 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% |
~equal in
Vitamin D
~0µg
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% |
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 359kcal | 361kcal |
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| Protein | 10.42g | 11.22g |
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| Fats | 1.37g | 1.81g |
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| Vitamin C | 4.1mg | 0.1mg |
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| Net carbs | 75.11g | 67.49g |
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| Carbs | 76.31g | 80.49g |
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| Cholesterol | 1mg | 0mg |
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| Magnesium | 32mg | 124mg |
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| Calcium | 83mg | 32mg |
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| Potassium | 188mg | 400mg |
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| Iron | 2.44mg | 28mg |
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| Sugar | 1.53g | 8.86g |
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| Fiber | 1.2g | 13g |
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| Copper | 0.166mg | 0.34mg |
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| Zinc | 1.01mg | 2.07mg |
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| Starch | 71.23g |
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| Phosphorus | 154mg | 467mg |
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| Sodium | 1303mg | 465mg |
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| Vitamin A | 14IU | 4IU |
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| Vitamin A | 4µg | 0µg |
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| Vitamin E | 0.04mg | 0.62mg |
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| Manganese | 0.882mg | 3.236mg |
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| Selenium | 32.4µg | 9.1µg |
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| Vitamin B1 | 0.603mg | 0.65mg |
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| Vitamin B2 | 0.087mg | 0.12mg |
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| Vitamin B3 | 6.127mg | 8.62mg |
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| Vitamin B5 | 0.715mg | 0.872mg |
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| Vitamin B6 | 0.4mg | 0.86mg |
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| Vitamin B12 | 0.02µg | 0µg |
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| Vitamin K | 0.5µg | 2µg |
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| Folate | 212µg | 345µg |
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| Choline | 17.5mg | 31.9mg |
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| Saturated Fat | 0.307g | 0.34g |
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| Monounsaturated Fat | 0.373g | 0.21g |
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| Polyunsaturated fat | 0.377g | 0.78g |
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| Tryptophan | 0.086mg |
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| Threonine | 0.221mg |
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| Isoleucine | 0.279mg |
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| Leucine | 0.523mg |
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| Lysine | 0.189mg |
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| Methionine | 0.145mg |
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| Phenylalanine | 0.32mg |
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| Valine | 0.374mg |
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| Histidine | 0.15mg |
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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
47%
69%
Minerals Daily Need Coverage Score
77%
209%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Pilaf is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Grape-Nuts Cereal is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Grape-Nuts Cereal contains less Sodium (difference - 838mg)
Which food is richer in minerals?
Grape-Nuts Cereal is relatively richer in minerals
Which food is richer in vitamins?
Grape-Nuts Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)