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Pilaf vs. Kellogg's Corn Flakes — In-Depth Nutrition Comparison

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Important differences between pilaf and kellogg's Corn Flakes

  • Pilaf has more selenium and manganese; however, kellogg's Corn Flakes are richer in iron, vitamin B12, vitamin B2, vitamin B6, vitamin B3, vitamin B1, folate, and vitamin A.
  • Kellogg's Corn Flakes' daily need coverage for iron is 331% more.
  • Pilaf contains 5 times more manganese than kellogg's Corn Flakes. Pilaf contains 0.882mg of manganese, while kellogg's Corn Flakes contain 0.168mg.
  • Kellogg's Corn Flakes have a higher glycemic index. The glycemic index of kellogg's Corn Flakes is 80, while the glycemic index of pilaf is 60.

The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes.

Infographic

Pilaf vs Kellogg's Corn Flakes 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.
Pilaf
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 1.5% 15% 1084% 66% 27% 44% 95% 22% 45%
Contains more CalciumCalcium +1560%
Contains more PotassiumPotassium +11.9%
Contains more PhosphorusPhosphorus +51%
Contains more ManganeseManganese +425%
Contains more SeleniumSelenium +290.4%
Contains more MagnesiumMagnesium +21.9%
Contains more IronIron +1084.4%
Contains more CopperCopper +19.3%
Contains less SodiumSodium -44.1%
~equal in Zinc ~1mg

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.
Pilaf
3
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 70% 163% 2.4% 54% 335% 351% 336% 14% 413% 625% 0% 268% 4.7%
Contains more Vitamin B5Vitamin B5 +212.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +101.1%
Contains more Vitamin CVitamin C +412.2%
Contains more Vitamin AVitamin A +12150%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +1647.1%
Contains more Vitamin B3Vitamin B3 +192.1%
Contains more Vitamin B6Vitamin B6 +347.5%
Contains more Vitamin B12Vitamin B12 +24900%
Contains more FolateFolate +68.4%

All nutrients comparison - raw data values

Nutrient Pilaf Kellogg's Corn Flakes DV% diff.
Iron 2.44mg 28.9mg 331%
Vitamin B12 0.02µg 5µg 208%
Vitamin B2 0.087mg 1.52mg 110%
Vitamin B6 0.4mg 1.79mg 107%
Vitamin B3 6.127mg 17.9mg 74%
Vitamin B1 0.603mg 1.34mg 61%
Vitamin A 4µg 490µg 54%
Selenium 32.4µg 8.3µg 44%
Folate 212µg 357µg 36%
Manganese 0.882mg 0.168mg 31%
Starch 71.23g 29%
Sodium 1303mg 729mg 25%
Vitamin C 4.1mg 21mg 19%
Vitamin D 0IU 143IU 18%
Vitamin D 0µg 3.6µg 18%
Vitamin B5 0.715mg 0.229mg 10%
Fiber 1.2g 3.3g 8%
Calcium 83mg 5mg 8%
Phosphorus 154mg 102mg 7%
Protein 10.42g 7.5g 6%
Copper 0.166mg 0.198mg 4%
Carbs 76.31g 84.1g 3%
Choline 17.5mg 8.7mg 2%
Magnesium 32mg 39mg 2%
Fats 1.37g 0.4g 1%
Potassium 188mg 168mg 1%
Polyunsaturated fat 0.377g 0.196g 1%
Monounsaturated fat 0.373g 0.067g 1%
Saturated fat 0.307g 0.116g 1%
Vitamin E 0.04mg 0.12mg 1%
Calories 359kcal 357kcal 0%
Net carbs 75.11g 80.8g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 9.5g N/A
Zinc 1.01mg 1mg 0%
Vitamin K 0.5µg 0µg 0%
Tryptophan 0.086mg 0.045mg 0%
Threonine 0.221mg 0.227mg 0%
Isoleucine 0.279mg 0.25mg 0%
Leucine 0.523mg 1.044mg 0%
Lysine 0.189mg 0.079mg 0%
Methionine 0.145mg 0.136mg 0%
Phenylalanine 0.32mg 0.374mg 0%
Valine 0.374mg 0.306mg 0%
Histidine 0.15mg 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
8% 84% 4% 4%
Protein: 7.5 g
Fats: 0.4 g
Carbs: 84.1 g
Water: 3.76 g
Other: 4.24 g
Contains more ProteinProtein +38.9%
Contains more FatsFats +242.5%
Contains more WaterWater +113.8%
Contains more CarbsCarbs +10.2%
~equal in Other ~4.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
31% 18% 52%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.196 g
Contains more Mono. FatMonounsaturated fat +456.7%
Contains more Poly. FatPolyunsaturated fat +92.3%
Contains less Sat. FatSaturated fat -62.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.