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  6. Granola vs. Pilaf

Granola vs. Pilaf — In-Depth Nutrition Comparison

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Differences between granola and pilaf

  • Granola has more vitamin B12, vitamin B6, folate, zinc, vitamin B2, vitamin A, copper, and vitamin B3, while pilaf has more selenium.
  • Granola's daily need coverage for vitamin B12 is 499% higher.
  • Pilaf contains 115 times less vitamin A than granola. Granola contains 459µg of vitamin A, while pilaf contains 4µg.
  • The amount of sodium in granola is lower.

The food types used in this comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Granola vs Pilaf 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%
Pilaf
Pilaf
3
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%
Contains more MagnesiumMagnesium +112.5%
Contains more PotassiumPotassium +14.4%
Contains more IronIron +51.6%
Contains more CopperCopper +261.4%
Contains more ZincZinc +662.4%
Contains more PhosphorusPhosphorus +48.1%
Contains less SodiumSodium -80.3%
Contains more CalciumCalcium +151.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +87.3%

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
11
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%
Pilaf
Pilaf
1
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 14% 0% 1.3% 0.8% 151% 20% 115% 43% 92% 2.5% 1.3% 159%
Contains more Vitamin CVitamin C +46.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +11375%
Contains more Vitamin EVitamin E +5975%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +66.5%
Contains more Vitamin B6Vitamin B6 +920%
Contains more Vitamin B12Vitamin B12 +59900%
Contains more Vitamin KVitamin K +160%
Contains more FolateFolate +284.9%
Contains more Vitamin B5Vitamin B5 +∞%

All nutrients comparison - raw data values

Nutrient Granola Pilaf DV% diff.
Vitamin B12 12µg 0.02µg 499%
Vitamin B6 4.08mg 0.4mg 283%
Folate 816µg 212µg 151%
Zinc 7.7mg 1.01mg 61%
Vitamin B2 0.87mg 0.087mg 60%
Vitamin A 459µg 4µg 51%
Copper 0.6mg 0.166mg 48%
Sodium 257mg 1303mg 45%
Manganese 0.882mg 38%
Starch 71.23g 29%
Selenium 17.3µg 32.4µg 27%
Vitamin B3 10.2mg 6.127mg 25%
Fiber 7g 1.2g 23%
Iron 3.7mg 2.44mg 16%
Vitamin E 2.43mg 0.04mg 16%
Vitamin B5 0.715mg 14%
Vitamin B1 0.76mg 0.603mg 13%
Vitamin D 2.1µg 0µg 11%
Phosphorus 228mg 154mg 11%
Vitamin D* 82 IU 0 IU 10%
Magnesium 68mg 32mg 9%
Polyunsaturated fat 1.6g 0.377g 8%
Fats 5.7g 1.37g 7%
Calcium 33mg 83mg 5%
Saturated fat 1.39g 0.307g 5%
Monounsaturated fat 2.5g 0.373g 5%
Protein 8.7g 10.42g 3%
Calories 389kcal 359kcal 2%
Vitamin C 6mg 4.1mg 2%
Carbs 80.9g 76.31g 2%
Potassium 215mg 188mg 1%
Vitamin K 1.3µg 0.5µg 1%
Choline 22.6mg 17.5mg 1%
Protein per 100 calories 2.2g 2.9g N/A
Calories per 10 g protein 447kcal 345kcal N/A
Weight per 100 calories 26g 28g N/A
Unsaturated / Saturated Fat ratio 2.9 2.4 N/A
Net carbs 73.9g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 28.3g 1.53g N/A
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
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more FatsFats +316.1%
Contains more ProteinProtein +19.8%
Contains more WaterWater +129.7%
~equal in Carbs ~76.31g

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
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +570.2%
Contains more Poly. FatPolyunsaturated fat +324.4%
Contains less Sat. FatSaturated fat -77.9%

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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.