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  6. Golden Grahams Cereal vs. Rice cakes

Golden Grahams Cereal vs. Rice cakes — In-Depth Nutrition Comparison

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What are the differences between golden Grahams Cereal and rice cakes?

  • Golden Grahams Cereal is higher in vitamin B12, iron, vitamin B6, vitamin B2, vitamin B1, zinc, folate, vitamin A, and vitamin B3, yet rice cakes are higher in manganese.
  • Golden Grahams Cereal's daily need coverage for vitamin B12 is 200% more.

We used Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS and Snacks, rice cakes, brown rice, buckwheat types in this article.

Infographic

Golden Grahams Cereal vs Rice cakes infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 97% 18% 544% 69% 330% 55% 101% 241% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 108% 3.3% 26% 43% 127% 68% 163% 15% 806% 89%
Contains more CalciumCalcium +2836.4%
Contains more IronIron +1171.9%
Contains more ZincZinc +384%
Contains more MagnesiumMagnesium +480.8%
Contains more PotassiumPotassium +45.1%
Contains more CopperCopper +84.5%
Contains more PhosphorusPhosphorus +194.6%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +234.4%
Contains more SeleniumSelenium +192.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 65% 48% 157% 13% 300% 323% 302% 20% 372% 600% 5% 242%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 14% 24% 152% 70% 30% 0% 0% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2042.9%
Contains more Vitamin B2Vitamin B2 +1259.2%
Contains more Vitamin B3Vitamin B3 +98.9%
Contains more Vitamin B6Vitamin B6 +1140.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1438.1%
Contains more Vitamin B5Vitamin B5 +243.2%

All nutrients comparison - raw data values

Nutrient Golden Grahams Cereal Rice cakes DV% diff.
Vitamin B12 4.8µg 0µg 200%
Manganese 1.848mg 6.18mg 188%
Iron 14.5mg 1.14mg 167%
Vitamin B6 1.613mg 0.13mg 114%
Vitamin B2 1.4mg 0.103mg 100%
Vitamin B1 1.2mg 0.056mg 95%
Zinc 12.1mg 2.5mg 87%
Folate 323µg 21µg 76%
Vitamin A 472µg 0µg 52%
Vitamin B3 16.1mg 8.096mg 50%
Phosphorus 129mg 380mg 36%
Calcium 323mg 11mg 31%
Magnesium 26mg 151mg 30%
Sodium 772mg 116mg 29%
Vitamin C 19.4mg 0mg 22%
Selenium 5.6µg 16.4µg 20%
Copper 0.206mg 0.38mg 19%
Vitamin D* 129 IU 16%
Vitamin D 3.2µg 16%
Vitamin B5 0.338mg 1.16mg 16%
Protein 5.3g 9g 7%
Fiber 5.6g 3.8g 7%
Vitamin E 0.64mg 4%
Potassium 206mg 299mg 3%
Choline 15.2mg 3%
Carbs 85.1g 80.1g 2%
Vitamin K 2µg 2%
Saturated fat 0.4g 0.64g 1%
Monounsaturated fat 1.6g 1.11g 1%
Polyunsaturated fat 1g 1.11g 1%
Calories 374kcal 380kcal 0%
Protein per 100 calories 1.4g 2.4g N/A
Calories per 10 g protein 706kcal 422kcal N/A
Weight per 100 calories 27g 26g N/A
Fats 3.2g 3.5g 0%
Unsaturated / Saturated Fat ratio 6.5 3.5 N/A
Net carbs 79.5g 76.3g N/A
Sugar 35g N/A
Tryptophan 0.125mg 0%
Threonine 0.34mg 0%
Isoleucine 0.358mg 0%
Leucine 0.638mg 0%
Lysine 0.414mg 0%
Methionine 0.152mg 0%
Phenylalanine 0.399mg 0%
Valine 0.489mg 0%
Histidine 0.218mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 3% 85% 2% 4%
Protein: 5.3 g
Fats: 3.2 g
Carbs: 85.1 g
Water: 2.2 g
Other: 4.2 g
9% 4% 80% 6%
Protein: 9 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 5.9 g
Other: 1.5 g
Contains more ProteinProtein +69.8%
Contains more WaterWater +168.2%
~equal in Fats ~3.5g
~equal in Carbs ~80.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 53% 33%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 1.6 g
Polyunsaturated fat: Poly. Fat 1 g
22% 39% 39%
Saturated fat: Sat. Fat 0.64 g
Monounsaturated fat: Mono. Fat 1.11 g
Polyunsaturated fat: Poly. Fat 1.11 g
Contains less Sat. FatSaturated fat -37.5%
Contains more Mono. FatMonounsaturated fat +44.1%
Contains more Poly. FatPolyunsaturated fat +11%

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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. Rice cakes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167967/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.