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  6. Spanish rice vs. Golden Grahams Cereal

Spanish rice vs. Golden Grahams Cereal — In-Depth Nutrition Comparison

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Important differences between Spanish rice and Golden Grahams Cereal

  • Spanish rice has less Vitamin B12, Iron, Vitamin B6, Zinc, Vitamin B2, Vitamin B3, Vitamin B1, Folate, Manganese, and Vitamin A RAE.
  • Golden Grahams Cereal's daily need coverage for Vitamin B12 is 197% more.

The food varieties used in the comparison are Restaurant, Mexican, spanish rice and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.

Infographic

Spanish rice vs Golden Grahams Cereal infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spanish rice
Spanish rice
2
:
8
Golden Grahams Cereal
Golden Grahams Cereal
Contains less Sodium -31.6%
Contains more Selenium +32.1%
Contains more Calcium +1515%
Contains more Iron +1160.9%
Contains more Magnesium +100%
Contains more Phosphorus +126.3%
Contains more Potassium +77.6%
Contains more Zinc +2420.8%
Contains more Copper +216.9%
Contains more Manganese +373.8%
Spanish rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 44% 10% 25% 11% 69% 14% 22% 51% 41%
Golden Grahams Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 97% 544% 19% 56% 19% 101% 330% 69% 242% 31%
Contains less Sodium -31.6%
Contains more Selenium +32.1%
Contains more Calcium +1515%
Contains more Iron +1160.9%
Contains more Magnesium +100%
Contains more Phosphorus +126.3%
Contains more Potassium +77.6%
Contains more Zinc +2420.8%
Contains more Copper +216.9%
Contains more Manganese +373.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spanish rice
Spanish rice
2
:
10
Golden Grahams Cereal
Golden Grahams Cereal
Contains more Vitamin B5 +22.8%
Contains more Vitamin K +550%
Contains more Vitamin A +1513%
Contains more Vitamin D +∞%
Contains more Vitamin C +19300%
Contains more Vitamin B1 +555.7%
Contains more Vitamin B2 +1791.9%
Contains more Vitamin B3 +577%
Contains more Vitamin B6 +1867.1%
Contains more Folate +546%
Contains more Vitamin B12 +5900%
Equal in Vitamin E - 0.64
Spanish rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 12% 0% 1% 46% 18% 45% 25% 19% 38% 10% 33%
Golden Grahams Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 97% 13% 96% 65% 300% 324% 302% 21% 373% 243% 600% 5%
Contains more Vitamin B5 +22.8%
Contains more Vitamin K +550%
Contains more Vitamin A +1513%
Contains more Vitamin D +∞%
Contains more Vitamin C +19300%
Contains more Vitamin B1 +555.7%
Contains more Vitamin B2 +1791.9%
Contains more Vitamin B3 +577%
Contains more Vitamin B6 +1867.1%
Contains more Folate +546%
Contains more Vitamin B12 +5900%
Equal in Vitamin E - 0.64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spanish rice
Spanish rice
2
:
3
Golden Grahams Cereal
Golden Grahams Cereal
Contains more Fats +65.3%
Contains more Water +2560.9%
Contains more Protein +61.6%
Contains more Carbs +173.1%
Contains more Other +142.8%
Spanish rice
3% 5% 31% 59% 2%
Protein: 3.28 g
Fats: 5.29 g
Carbs: 31.16 g
Water: 58.54 g
Other: 1.73 g
Golden Grahams Cereal
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
Contains more Fats +65.3%
Contains more Water +2560.9%
Contains more Protein +61.6%
Contains more Carbs +173.1%
Contains more Other +142.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spanish rice
Spanish rice
1
:
2
Golden Grahams Cereal
Golden Grahams Cereal
Contains more Polyunsaturated fat +131.7%
Contains less Saturated Fat -60.2%
Equal in Monounsaturated Fat - 1.6
Spanish rice
21% 31% 48%
Saturated Fat: 1.005 g
Monounsaturated Fat: 1.511 g
Polyunsaturated fat: 2.317 g
Golden Grahams Cereal
13% 53% 33%
Saturated Fat: 0.4 g
Monounsaturated Fat: 1.6 g
Polyunsaturated fat: 1 g
Contains more Polyunsaturated fat +131.7%
Contains less Saturated Fat -60.2%
Equal in Monounsaturated Fat - 1.6

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spanish rice Golden Grahams Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spanish rice Golden Grahams Cereal Opinion
Net carbs 29.96g 79.5g Golden Grahams Cereal
Protein 3.28g 5.3g Golden Grahams Cereal
Fats 5.29g 3.2g Spanish rice
Carbs 31.16g 85.1g Golden Grahams Cereal
Calories 185kcal 374kcal Golden Grahams Cereal
Starch 27.55g Spanish rice
Fructose 0.42g Spanish rice
Sugar 1.3g 35g Spanish rice
Fiber 1.2g 5.6g Golden Grahams Cereal
Calcium 20mg 323mg Golden Grahams Cereal
Iron 1.15mg 14.5mg Golden Grahams Cereal
Magnesium 13mg 26mg Golden Grahams Cereal
Phosphorus 57mg 129mg Golden Grahams Cereal
Potassium 116mg 206mg Golden Grahams Cereal
Sodium 528mg 772mg Spanish rice
Zinc 0.48mg 12.1mg Golden Grahams Cereal
Copper 0.065mg 0.206mg Golden Grahams Cereal
Manganese 0.39mg 1.848mg Golden Grahams Cereal
Selenium 7.4µg 5.6µg Spanish rice
Vitamin A 100IU 1613IU Golden Grahams Cereal
Vitamin A RAE 6µg 472µg Golden Grahams Cereal
Vitamin E 0.6mg 0.64mg Golden Grahams Cereal
Vitamin D 0IU 129IU Golden Grahams Cereal
Vitamin D 0µg 3.2µg Golden Grahams Cereal
Vitamin C 0.1mg 19.4mg Golden Grahams Cereal
Vitamin B1 0.183mg 1.2mg Golden Grahams Cereal
Vitamin B2 0.074mg 1.4mg Golden Grahams Cereal
Vitamin B3 2.378mg 16.1mg Golden Grahams Cereal
Vitamin B5 0.415mg 0.338mg Spanish rice
Vitamin B6 0.082mg 1.613mg Golden Grahams Cereal
Folate 50µg 323µg Golden Grahams Cereal
Vitamin B12 0.08µg 4.8µg Golden Grahams Cereal
Vitamin K 13µg 2µg Spanish rice
Tryptophan 0.044mg Spanish rice
Threonine 0.098mg Spanish rice
Isoleucine 0.109mg Spanish rice
Leucine 0.24mg Spanish rice
Lysine 0.131mg Spanish rice
Methionine 0.071mg Spanish rice
Phenylalanine 153mg Spanish rice
Valine 0.137mg Spanish rice
Histidine 0.071mg Spanish rice
Trans Fat 0.07g 0g Golden Grahams Cereal
Saturated Fat 1.005g 0.4g Golden Grahams Cereal
Monounsaturated Fat 1.511g 1.6g Golden Grahams Cereal
Polyunsaturated fat 2.317g 1g Spanish rice
Omega-6 - Eicosadienoic acid 0.002g Spanish rice
Omega-6 - Linoleic acid 2.052g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g Spanish rice
Omega-3 - ALA 0.238g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spanish rice Golden Grahams Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Spanish rice
203%
Golden Grahams Cereal
Minerals Daily Need Coverage Score
29%
Spanish rice
150%
Golden Grahams Cereal

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 33.7g)
Which food contains less Sodium?
Spanish rice
Spanish rice contains less Sodium (difference - 244mg)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 21)
Which food is lower in Saturated Fat?
Golden Grahams Cereal
Golden Grahams Cereal is lower in Saturated Fat (difference - 0.605g)
Which food is richer in minerals?
Golden Grahams Cereal
Golden Grahams Cereal is relatively richer in minerals
Which food is richer in vitamins?
Golden Grahams Cereal
Golden Grahams Cereal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/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.