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  6. Granola vs. Dolma

Granola vs. Dolma — In-Depth Nutrition Comparison

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Significant differences between granola and dolma

  • The amount of vitamin B12, vitamin B6, folate, vitamin B1, vitamin B2, copper, vitamin B3, zinc, vitamin A, and carbs in granola is higher than in dolma.
  • Granola covers your daily vitamin B12 needs 443% more than dolma.
  • Dolma has 31 times less folate than granola. Granola has 816µg of folate, while dolma has 26.26µg.

Specific food types used in this comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and .

Infographic

Granola vs Dolma infographic
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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 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
Dolma
Dolma
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 20% 18% 77% 37% 93% 48% 56% 53% 63%
Contains more MagnesiumMagnesium +185%
Contains more IronIron +80.5%
Contains more CopperCopper +445.5%
Contains more ZincZinc +126.5%
Contains more PhosphorusPhosphorus +103.2%
Contains less SodiumSodium -40.5%
Contains more SeleniumSelenium +49.1%
Contains more CalciumCalcium +105.5%
Contains more ManganeseManganese +∞%
~equal in Potassium ~203.75mg

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.
Granola
Granola
10
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 20% 32% 153% 49% 190% 201% 191% 0% 942% 1500% 3.3% 612%
Dolma
Dolma
2
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 13% 0% 62% 7.8% 15% 32% 50% 23% 55% 173% 32% 20%
Contains more Vitamin CVitamin C +57.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +147.8%
Contains more Vitamin EVitamin E +523.1%
Contains more Vitamin B1Vitamin B1 +1166.7%
Contains more Vitamin B2Vitamin B2 +521.4%
Contains more Vitamin B3Vitamin B3 +279.2%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more Vitamin B12Vitamin B12 +769.6%
Contains more FolateFolate +3007.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +887.7%

All nutrients comparison - raw data values

Nutrient Granola Dolma DV% diff.
Vitamin B12 12µg 1.38µg 443%
Vitamin B6 4.08mg 0.24mg 295%
Folate 816µg 26.26µg 197%
Vitamin B1 0.76mg 0.06mg 58%
Vitamin B2 0.87mg 0.14mg 56%
Copper 0.6mg 0.11mg 54%
Vitamin B3 10.2mg 2.69mg 47%
Zinc 7.7mg 3.4mg 39%
Vitamin A 459µg 185.23µg 30%
Carbs 80.9g 6.36g 25%
Fiber 7g 1.5g 22%
Iron 3.7mg 2.05mg 21%
Saturated fat 1.39g 5.92g 21%
Cholesterol 0mg 59.15mg 20%
Manganese 0.41mg 18%
Phosphorus 228mg 112.18mg 17%
Vitamin E 2.43mg 0.39mg 14%
Protein 8.7g 14.3g 11%
Fats 5.7g 12.8g 11%
Vitamin D 2.1µg 0µg 11%
Magnesium 68mg 23.86mg 11%
Vitamin D* 82 IU 1.1 IU 10%
Selenium 17.3µg 11.6µg 10%
Vitamin K 1.3µg 12.84µg 10%
Calories 389kcal 199.04kcal 9%
Sodium 257mg 432.02mg 8%
Vitamin B5 0.38mg 8%
Monounsaturated fat 2.5g 5.24g 7%
Polyunsaturated fat 1.6g 0.5g 7%
Choline 22.6mg 43.34mg 4%
Calcium 33mg 67.83mg 3%
Vitamin C 6mg 3.82mg 2%
Omega-3 (ALA) 0.02g 1%
Omega-6 (Linoleic acid) 0.11g 1%
Protein per 100 calories 2.2g 7.2g N/A
Calories per 10 g protein 447kcal 139kcal N/A
Weight per 100 calories 26g 50g N/A
Unsaturated / Saturated Fat ratio 2.9 0.97 N/A
Net carbs 73.9g 4.86g N/A
Potassium 215mg 203.75mg 0%
Sugar 28.3g 1.06g N/A
Trans fat 0g 0.65g N/A
Tryptophan 0.07mg 0%
Threonine 0.53mg 0%
Isoleucine 0.6mg 0%
Leucine 1.06mg 0%
Lysine 1.11mg 0%
Methionine 0.35mg 0%
Phenylalanine 0.54mg 0%
Valine 0.68mg 0%
Histidine 0.44mg 0%
Fructose 0.13g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
Dolma
Dolma
3
14% 12% 6% 68%
Protein: 14.3 g
Fats: 12.8 g
Carbs: 6.36 g
Water: 70.88 g
Other: 0 g
Contains more CarbsCarbs +1172%
Contains more ProteinProtein +64.4%
Contains more FatsFats +124.6%
Contains more WaterWater +1925.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
Dolma
Dolma
1
51% 45% 4%
Saturated fat: Sat. Fat 5.92 g
Monounsaturated fat: Mono. Fat 5.24 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains less Sat. FatSaturated fat -76.5%
Contains more Poly. FatPolyunsaturated fat +220%
Contains more Mono. FatMonounsaturated fat +109.6%

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