Grape-Nuts Cereal vs. Pilaf — In-Depth Nutrition Comparison
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Significant differences between grape-Nuts Cereal and pilaf
- Grape-Nuts Cereal has more iron, manganese, fiber, phosphorus, vitamin B6, folate, magnesium, and copper; however, pilaf is richer in selenium.
- Grape-Nuts Cereal covers your daily iron needs 320% more than pilaf.
- Pilaf has 11 times less fiber than grape-Nuts Cereal. Grape-Nuts Cereal has 13g of fiber, while pilaf has 1.2g.
- Grape-Nuts Cereal contains less sodium.
- Grape-Nuts Cereal has a higher glycemic index. The glycemic index of grape-Nuts Cereal is 75, while the glycemic index of pilaf is 60.
Specific food types used in this comparison are Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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.
| 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% |
| Contains more CalciumCalcium | +159.4% |
| Contains more SeleniumSelenium | +256% |
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.
| 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 Vitamin CVitamin C | +4000% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 28mg | 2.44mg | 320% |
| Manganese | 3.236mg | 0.882mg | 102% |
| Fiber | 13g | 1.2g | 47% |
| Phosphorus | 467mg | 154mg | 45% |
| Selenium | 9.1µg | 32.4µg | 42% |
| Sodium | 465mg | 1303mg | 36% |
| Vitamin B6 | 0.86mg | 0.4mg | 35% |
| Folate | 345µg | 212µg | 33% |
| Starch | 71.23g | 29% | |
| Magnesium | 124mg | 32mg | 22% |
| Copper | 0.34mg | 0.166mg | 19% |
| Vitamin B3 | 8.62mg | 6.127mg | 16% |
| Zinc | 2.07mg | 1.01mg | 10% |
| Potassium | 400mg | 188mg | 6% |
| Calcium | 32mg | 83mg | 5% |
| Vitamin C | 0.1mg | 4.1mg | 4% |
| Vitamin E | 0.62mg | 0.04mg | 4% |
| Vitamin B1 | 0.65mg | 0.603mg | 4% |
| Vitamin B2 | 0.12mg | 0.087mg | 3% |
| Vitamin B5 | 0.872mg | 0.715mg | 3% |
| Choline | 31.9mg | 17.5mg | 3% |
| Polyunsaturated fat | 0.78g | 0.377g | 3% |
| Protein | 11.22g | 10.42g | 2% |
| Fats | 1.81g | 1.37g | 1% |
| Carbs | 80.49g | 76.31g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin K | 2µg | 0.5µg | 1% |
| Calories | 361kcal | 359kcal | 0% |
| Protein per 100 calories | 3.1g | 2.9g | N/A |
| Calories per 10 g protein | 322kcal | 345kcal | N/A |
| Weight per 100 calories | 28g | 28g | N/A |
| Net carbs | 67.49g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 8.86g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Saturated fat | 0.34g | 0.307g | 0% |
| Monounsaturated fat | 0.21g | 0.373g | 0% |
| 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
Protein:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more FatsFats | +32.1% |
| Contains more WaterWater | +129.7% |
~equal in
Protein
~10.42g
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.34 g
Monounsaturated fat:
Mono. Fat
0.21 g
Polyunsaturated fat:
Poly. Fat
0.78 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Poly. FatPolyunsaturated fat | +106.9% |
| Contains more Mono. FatMonounsaturated fat | +77.6% |
~equal in
Saturated fat
~0.307g
