Bran cereal vs. Spanish rice — In-Depth Nutrition Comparison
Compare
How are bran cereal and spanish rice different?
- Bran cereal is higher than spanish rice in vitamin B6, vitamin B12, folate, manganese, iron, vitamin B2, vitamin B1, phosphorus, fiber, and zinc.
- Bran cereal covers your daily need for vitamin B6, 917% more than spanish rice.
- Bran cereal contains 235 times more vitamin B12 than spanish rice. Bran cereal contains 18.8µg of vitamin B12, while spanish rice contains 0.08µg.
- Bran cereal has a higher glycemic index (63) than spanish rice (51).
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Restaurant, Mexican, spanish rice types were used in this article.
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.
| Contains more MagnesiumMagnesium | +2684.6% |
| Contains more CalciumCalcium | +1845% |
| Contains more PotassiumPotassium | +779.3% |
| Contains more IronIron | +1430.4% |
| Contains more CopperCopper | +1500% |
| Contains more ZincZinc | +2483.3% |
| Contains more PhosphorusPhosphorus | +1917.5% |
| Contains less SodiumSodium | -51.1% |
| Contains more ManganeseManganese | +1800% |
| Contains more SeleniumSelenium | +27% |
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.
| Contains more Vitamin CVitamin C | +19900% |
| Contains more Vitamin AVitamin A | +8600% |
| Contains more Vitamin EVitamin E | +98.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1140.4% |
| Contains more Vitamin B2Vitamin B2 | +3562.2% |
| Contains more Vitamin B3Vitamin B3 | +522.4% |
| Contains more Vitamin B5Vitamin B5 | +155.4% |
| Contains more Vitamin B6Vitamin B6 | +14534.1% |
| Contains more Vitamin B12Vitamin B12 | +23400% |
| Contains more FolateFolate | +2520% |
| Contains more CholineCholine | +442.9% |
| Contains more Vitamin KVitamin K | +150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 12mg | 0.082mg | 917% |
| Vitamin B12 | 18.8µg | 0.08µg | 780% |
| Folate | 1310µg | 50µg | 315% |
| Manganese | 7.41mg | 0.39mg | 305% |
| Iron | 17.6mg | 1.15mg | 206% |
| Vitamin B2 | 2.71mg | 0.074mg | 203% |
| Vitamin B1 | 2.27mg | 0.183mg | 174% |
| Phosphorus | 1150mg | 57mg | 156% |
| Fiber | 29.3g | 1.2g | 112% |
| Copper | 1.04mg | 0.065mg | 108% |
| Zinc | 12.4mg | 0.48mg | 108% |
| Magnesium | 362mg | 13mg | 83% |
| Vitamin B3 | 14.8mg | 2.378mg | 78% |
| Vitamin A | 522µg | 6µg | 57% |
| Calcium | 389mg | 20mg | 37% |
| Potassium | 1020mg | 116mg | 27% |
| Vitamin D | 4.3µg | 0µg | 22% |
| Vitamin C | 20mg | 0.1mg | 22% |
| Vitamin D | 170IU | 0IU | 21% |
| Protein | 13.14g | 3.28g | 20% |
| Carbs | 74.24g | 31.16g | 14% |
| Vitamin B5 | 1.06mg | 0.415mg | 13% |
| Sodium | 258mg | 528mg | 12% |
| Phenylalanine | 0.48mg | 153mg | 9% |
| Vitamin K | 5.2µg | 13µg | 7% |
| Choline | 49.4mg | 9.1mg | 7% |
| Calories | 259kcal | 185kcal | 4% |
| Selenium | 9.4µg | 7.4µg | 4% |
| Vitamin E | 1.19mg | 0.6mg | 4% |
| Starch | 21.8g | 27.55g | 2% |
| Monounsaturated fat | 0.89g | 1.511g | 2% |
| Polyunsaturated fat | 2g | 2.317g | 2% |
| Fats | 4.9g | 5.29g | 1% |
| Net carbs | 44.94g | 29.96g | N/A |
| Sugar | 15.69g | 1.3g | N/A |
| Trans fat | 0g | 0.07g | N/A |
| Saturated fat | 1.1g | 1.005g | 0% |
| Tryptophan | 0.22mg | 0.044mg | 0% |
| Threonine | 0.38mg | 0.098mg | 0% |
| Isoleucine | 0.35mg | 0.109mg | 0% |
| Leucine | 0.7mg | 0.24mg | 0% |
| Lysine | 0.35mg | 0.131mg | 0% |
| Methionine | 0.17mg | 0.071mg | 0% |
| Valine | 0.52mg | 0.137mg | 0% |
| Histidine | 0.28mg | 0.071mg | 0% |
| Fructose | 0.36g | 0.42g | 0% |
| Omega-3 - ALA | 0.238g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.011g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 2.052g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.14 g
Fats:
4.9 g
Carbs:
74.24 g
Water:
2.12 g
Other:
5.6 g
Protein:
3.28 g
Fats:
5.29 g
Carbs:
31.16 g
Water:
58.54 g
Other:
1.73 g
| Contains more ProteinProtein | +300.6% |
| Contains more CarbsCarbs | +138.3% |
| Contains more OtherOther | +223.7% |
| Contains more WaterWater | +2661.3% |
~equal in
Fats
~5.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.1 g
Monounsaturated fat:
Mono. Fat
0.89 g
Polyunsaturated fat:
Poly. Fat
2 g
Saturated fat:
Sat. Fat
1.005 g
Monounsaturated fat:
Mono. Fat
1.511 g
Polyunsaturated fat:
Poly. Fat
2.317 g
| Contains more Mono. FatMonounsaturated fat | +69.8% |
| Contains more Poly. FatPolyunsaturated fat | +15.9% |
~equal in
Saturated fat
~1.005g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
27.55 g
Sucrose:
0.38 g
Glucose:
0.5 g
Fructose:
0.42 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +3373.7% |
| Contains more GlucoseGlucose | +114% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +26.4% |
| Contains more FructoseFructose | +16.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
