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Bran cereal vs. Chinese fried rice — In-Depth Nutrition Comparison

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Summary of differences between bran cereal and Chinese fried rice

  • The amount of vitamin B6, vitamin B12, folate, manganese, iron, vitamin B2, vitamin B1, phosphorus, fiber, and zinc in bran cereal is higher than in Chinese fried rice.
  • Bran cereal covers your daily need for vitamin B6, 921% more than Chinese fried rice.
  • Bran cereal has a lower glycemic index. The glycemic index of bran cereal is 63, while the glycemic index of Chinese fried rice is 80.

These are the specific foods used in this comparison Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Restaurant, Chinese, fried rice, without meat.

Infographic

Bran cereal vs Chinese fried rice infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 259% 117% 90% 660% 347% 338% 493% 34% 967% 51%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.6% 6.7% 25% 32% 20% 22% 50% 56% 45%
Contains more MagnesiumMagnesium +3520%
Contains more CalciumCalcium +3141.7%
Contains more PotassiumPotassium +1242.1%
Contains more IronIron +2566.7%
Contains more CopperCopper +994.7%
Contains more ZincZinc +1622.2%
Contains more PhosphorusPhosphorus +2154.9%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +1611.3%
Contains more SeleniumSelenium +13.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 67% 174% 24% 65% 568% 625% 278% 64% 2769% 2350% 13% 983% 27%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 13% 7.3% 2.6% 0% 3.8% 6% 12% 0% 7.4% 0% 7% 4.5% 3%
Contains more Vitamin CVitamin C +426.3%
Contains more Vitamin AVitamin A +2272.7%
Contains more Vitamin EVitamin E +815.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +15033.3%
Contains more Vitamin B2Vitamin B2 +10323.1%
Contains more Vitamin B3Vitamin B3 +2223.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +37400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +85.7%
Contains more FolateFolate +21733.3%
Contains more CholineCholine +798.2%

All nutrients comparison - raw data values

Nutrient Bran cereal Chinese fried rice DV% diff.
Vitamin B6 12mg 0.032mg 921%
Vitamin B12 18.8µg 0µg 783%
Folate 1310µg 6µg 326%
Manganese 7.41mg 0.433mg 303%
Iron 17.6mg 0.66mg 212%
Vitamin B2 2.71mg 0.026mg 206%
Vitamin B1 2.27mg 0.015mg 188%
Phosphorus 1150mg 51mg 157%
Fiber 29.3g 1.1g 113%
Zinc 12.4mg 0.72mg 106%
Copper 1.04mg 0.095mg 105%
Vitamin B3 14.8mg 0.637mg 89%
Magnesium 362mg 10mg 84%
Vitamin A 522µg 22µg 56%
Calcium 389mg 12mg 38%
Potassium 1020mg 76mg 28%
Vitamin D 4.3µg 0µg 22%
Vitamin B5 1.06mg 21%
Vitamin D 170IU 0IU 21%
Vitamin C 20mg 3.8mg 18%
Protein 13.14g 4.05g 18%
Carbs 74.24g 32.79g 14%
Choline 49.4mg 5.5mg 8%
Vitamin E 1.19mg 0.13mg 7%
Cholesterol 0mg 18mg 6%
Sodium 258mg 387mg 6%
Polyunsaturated fat 2g 1.111g 6%
Calories 259kcal 174kcal 4%
Starch 21.8g 30.8g 4%
Saturated fat 1.1g 0.54g 3%
Fats 4.9g 2.96g 3%
Selenium 9.4µg 8.3µg 2%
Vitamin K 5.2µg 2.8µg 2%
Monounsaturated fat 0.89g 0.649g 1%
Net carbs 44.94g 31.69g N/A
Sugar 15.69g 0.56g N/A
Trans fat 0g 0.011g N/A
Tryptophan 0.22mg 0.052mg 0%
Threonine 0.38mg 0.173mg 0%
Isoleucine 0.35mg 0.173mg 0%
Leucine 0.7mg 0.335mg 0%
Lysine 0.35mg 0.173mg 0%
Methionine 0.17mg 0.114mg 0%
Phenylalanine 0.48mg 0.225mg 0%
Valine 0.52mg 0.251mg 0%
Histidine 0.28mg 0.094mg 0%
Fructose 0.36g 0.05g 0%
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 0.981g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 5% 74% 2% 6%
Protein: 13.14 g
Fats: 4.9 g
Carbs: 74.24 g
Water: 2.12 g
Other: 5.6 g
4% 3% 33% 59%
Protein: 4.05 g
Fats: 2.96 g
Carbs: 32.79 g
Water: 59.09 g
Other: 1.11 g
Contains more ProteinProtein +224.4%
Contains more FatsFats +65.5%
Contains more CarbsCarbs +126.4%
Contains more OtherOther +404.5%
Contains more WaterWater +2687.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 22% 50%
Saturated fat: Sat. Fat 1.1 g
Monounsaturated fat: Mono. Fat 0.89 g
Polyunsaturated fat: Poly. Fat 2 g
23% 28% 48%
Saturated fat: Sat. Fat 0.54 g
Monounsaturated fat: Mono. Fat 0.649 g
Polyunsaturated fat: Poly. Fat 1.111 g
Contains more Mono. FatMonounsaturated fat +37.1%
Contains more Poly. FatPolyunsaturated fat +80%
Contains less Sat. FatSaturated fat -50.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
58% 35% 3% 3%
Starch: 21.8 g
Sucrose: 13.2 g
Glucose: 1.07 g
Fructose: 0.36 g
Lactose: 0 g
Maltose: 1.06 g
Galactose: 0 g
98%
Starch: 30.8 g
Sucrose: 0.37 g
Glucose: 0.13 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +3467.6%
Contains more GlucoseGlucose +723.1%
Contains more FructoseFructose +620%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +41.3%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Chinese fried rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167668/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.