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Rice vs Cereal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 10.3g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 794mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.183g)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 7)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Cereal
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rice Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Rice
304
Cereal
Mineral Summary Score
9
Rice
111
Cereal

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
6
Cereal
Contains less Sodium -99.9%
Contains more Iron +2738.3%
Contains more Potassium +200%
Contains more Magnesium +58.3%
Contains more Copper +98.6%
Contains more Zinc +1451%
Contains more Phosphorus +79.1%
Equal in Calcium - 10
Contains less Sodium -99.9%
Contains more Iron +2738.3%
Contains more Potassium +200%
Contains more Magnesium +58.3%
Contains more Copper +98.6%
Contains more Zinc +1451%
Contains more Phosphorus +79.1%
Equal in Calcium - 10

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
4
:
7
Cereal
Contains more Vitamin B5 +72.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +3757.7%
Contains more Vitamin B2 +29669.2%
Contains more Vitamin B3 +1906.8%
Contains more Vitamin B6 +6336.6%
Contains more Vitamin B5 +72.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +3757.7%
Contains more Vitamin B2 +29669.2%
Contains more Vitamin B3 +1906.8%
Contains more Vitamin B6 +6336.6%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Rice
36%
Cereal
Carbohydrates
28%
Rice
87%
Cereal
Fats
1%
Rice
5%
Cereal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Cereal Opinion
Calories 130 378 Cereal
Protein 2.69 6.06 Cereal
Fats 0.28 1.08 Cereal
Vitamin C 0 38.5 Cereal
Carbs 28.17 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Rice
Iron 1.2 34.06 Cereal
Calcium 10 10
Potassium 35 105 Cereal
Magnesium 12 19 Cereal
Sugars 0.05 10.35 Cereal
Fiber 0.4 1.4 Cereal
Copper 0.069 0.137 Cereal
Zinc 0.49 7.6 Cereal
Starch
Phosphorus 43 77 Cereal
Sodium 1 795 Rice
Vitamin A 0 2792 Cereal
Vitamin E 0.04 0.08 Cereal
Vitamin D 0 Rice
Vitamin B1 0.163 6.288 Cereal
Vitamin B2 0.013 3.87 Cereal
Vitamin B3 1.476 29.62 Cereal
Vitamin B5 0.39 0.226 Rice
Vitamin B6 0.093 5.986 Cereal
Vitamin B12 0 Rice
Vitamin K 0 0
Folic acid (B9) 55 Rice
Trans Fat
Saturated Fat 0.077 0.26 Rice
Monounsaturated Fat 0.088 0.204 Cereal
Polyunsaturated fat 0.076 0.354 Cereal
Tryptophan 0.031 0.066 Cereal
Threonine 0.096 0.241 Cereal
Isoleucine 0.116 0.26 Cereal
Leucine 0.222 0.767 Cereal
Lysine 0.097 0.113 Cereal
Methionine 0.063 0.13 Cereal
Phenylalanine 0.144 0.365 Cereal
Valine 0.164 0.344 Cereal
Histidine 0.063 0.162 Cereal
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.