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  6. Bran cereal vs. Spanish rice

Bran cereal vs. Spanish rice — In-Depth Nutrition Comparison

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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 of 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.

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Restaurant, Mexican, spanish rice types were used in this article.

Infographic

Bran cereal vs Spanish rice 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.
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 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
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.
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% 105% 24% 129% 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 0.33% 6% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Contains more Vitamin CVitamin C +19900%
Contains more Vitamin AVitamin A +1647%
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%

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
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
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
28% 22% 50%
Saturated Fat: Sat. Fat 1.1 g
Monounsaturated Fat: Mono. Fat 0.89 g
Polyunsaturated fat: Poly. Fat 2 g
21% 31% 48%
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
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
95% 2%
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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran cereal Spanish rice Opinion
Calories 259kcal 185kcal Bran cereal
Protein 13.14g 3.28g Bran cereal
Fats 4.9g 5.29g Spanish rice
Vitamin C 20mg 0.1mg Bran cereal
Net carbs 44.94g 29.96g Bran cereal
Carbs 74.24g 31.16g Bran cereal
Vitamin D 170IU 0IU Bran cereal
Magnesium 362mg 13mg Bran cereal
Calcium 389mg 20mg Bran cereal
Potassium 1020mg 116mg Bran cereal
Iron 17.6mg 1.15mg Bran cereal
Sugar 15.69g 1.3g Spanish rice
Fiber 29.3g 1.2g Bran cereal
Copper 1.04mg 0.065mg Bran cereal
Zinc 12.4mg 0.48mg Bran cereal
Starch 21.8g 27.55g Spanish rice
Phosphorus 1150mg 57mg Bran cereal
Sodium 258mg 528mg Bran cereal
Vitamin A 1747IU 100IU Bran cereal
Vitamin A 522µg 6µg Bran cereal
Vitamin E 1.19mg 0.6mg Bran cereal
Vitamin D 4.3µg 0µg Bran cereal
Manganese 7.41mg 0.39mg Bran cereal
Selenium 9.4µg 7.4µg Bran cereal
Vitamin B1 2.27mg 0.183mg Bran cereal
Vitamin B2 2.71mg 0.074mg Bran cereal
Vitamin B3 14.8mg 2.378mg Bran cereal
Vitamin B5 1.06mg 0.415mg Bran cereal
Vitamin B6 12mg 0.082mg Bran cereal
Vitamin B12 18.8µg 0.08µg Bran cereal
Vitamin K 5.2µg 13µg Spanish rice
Folate 1310µg 50µg Bran cereal
Trans Fat 0g 0.07g Bran cereal
Choline 49.4mg 9.1mg Bran cereal
Saturated Fat 1.1g 1.005g Spanish rice
Monounsaturated Fat 0.89g 1.511g Spanish rice
Polyunsaturated fat 2g 2.317g Spanish rice
Tryptophan 0.22mg 0.044mg Bran cereal
Threonine 0.38mg 0.098mg Bran cereal
Isoleucine 0.35mg 0.109mg Bran cereal
Leucine 0.7mg 0.24mg Bran cereal
Lysine 0.35mg 0.131mg Bran cereal
Methionine 0.17mg 0.071mg Bran cereal
Phenylalanine 0.48mg 153mg Spanish rice
Valine 0.52mg 0.137mg Bran cereal
Histidine 0.28mg 0.071mg Bran cereal
Fructose 0.36g 0.42g Spanish rice
Omega-3 - ALA 0.238g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g Spanish rice
Omega-6 - Eicosadienoic acid 0g 0.002g Spanish rice
Omega-6 - Linoleic acid 2.052g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran cereal Spanish rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
615%
Bran cereal
20%
Spanish rice
Minerals Daily Need Coverage Score
335%
Bran cereal
29%
Spanish rice

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 14.39g)
Which food is lower in Saturated Fat?
Spanish rice
Spanish rice is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Bran cereal
Bran cereal contains less Sodium (difference - 270mg)
Which food is richer in minerals?
Bran cereal
Bran cereal is relatively richer in minerals
Which food is richer in vitamins?
Bran cereal
Bran 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.