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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.
Bran cereal
Bran cereal
10
:
0
Spanish rice
Spanish rice
Contains more Calcium +1845%
Contains more Iron +1430.4%
Contains more Magnesium +2684.6%
Contains more Phosphorus +1917.5%
Contains more Potassium +779.3%
Contains less Sodium -51.1%
Contains more Zinc +2483.3%
Contains more Copper +1500%
Contains more Manganese +1800%
Contains more Selenium +27%
Bran cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 117% 661% 259% 493% 90% 34% 339% 347% 967% 52%
Spanish rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 44% 10% 25% 11% 69% 14% 22% 51% 41%
Contains more Calcium +1845%
Contains more Iron +1430.4%
Contains more Magnesium +2684.6%
Contains more Phosphorus +1917.5%
Contains more Potassium +779.3%
Contains less Sodium -51.1%
Contains more Zinc +2483.3%
Contains more Copper +1500%
Contains more Manganese +1800%
Contains more Selenium +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.
Bran cereal
Bran cereal
11
:
1
Spanish rice
Spanish rice
Contains more Vitamin A +1647%
Contains more Vitamin E +98.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +19900%
Contains more Vitamin B1 +1140.4%
Contains more Vitamin B2 +3562.2%
Contains more Vitamin B3 +522.4%
Contains more Vitamin B5 +155.4%
Contains more Vitamin B6 +14534.1%
Contains more Folate +2520%
Contains more Vitamin B12 +23400%
Contains more Vitamin K +150%
Bran cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 105% 24% 129% 67% 568% 626% 278% 64% 2770% 983% 2350% 14%
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%
Contains more Vitamin A +1647%
Contains more Vitamin E +98.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +19900%
Contains more Vitamin B1 +1140.4%
Contains more Vitamin B2 +3562.2%
Contains more Vitamin B3 +522.4%
Contains more Vitamin B5 +155.4%
Contains more Vitamin B6 +14534.1%
Contains more Folate +2520%
Contains more Vitamin B12 +23400%
Contains more Vitamin K +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran cereal
Bran cereal
3
:
2
Spanish rice
Spanish rice
Contains more Protein +300.6%
Contains more Carbs +138.3%
Contains more Other +223.7%
Contains more Water +2661.3%
Equal in Fats - 5.29
Bran cereal
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
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
Contains more Protein +300.6%
Contains more Carbs +138.3%
Contains more Other +223.7%
Contains more Water +2661.3%
Equal in Fats - 5.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran cereal
Bran cereal
0
:
3
Spanish rice
Spanish rice
Contains more Monounsaturated Fat +69.8%
Contains more Polyunsaturated fat +15.9%
Equal in Saturated Fat - 1.005
Bran cereal
28% 22% 50%
Saturated Fat: 1.1 g
Monounsaturated Fat: 0.89 g
Polyunsaturated fat: 2 g
Spanish rice
21% 31% 48%
Saturated Fat: 1.005 g
Monounsaturated Fat: 1.511 g
Polyunsaturated fat: 2.317 g
Contains more Monounsaturated Fat +69.8%
Contains more Polyunsaturated fat +15.9%
Equal in Saturated Fat - 1.005

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bran cereal
Bran cereal
3
:
2
Spanish rice
Spanish rice
Contains more Sucrose +3373.7%
Contains more Glucose +114%
Contains more Maltose +∞%
Contains more Starch +26.4%
Contains more Fructose +16.7%
Bran cereal
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
Spanish rice
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 Sucrose +3373.7%
Contains more Glucose +114%
Contains more Maltose +∞%
Contains more Starch +26.4%
Contains more Fructose +16.7%

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
Net carbs 44.94g 29.96g Bran cereal
Protein 13.14g 3.28g Bran cereal
Fats 4.9g 5.29g Spanish rice
Carbs 74.24g 31.16g Bran cereal
Calories 259kcal 185kcal Bran cereal
Starch 21.8g 27.55g Spanish rice
Fructose 0.36g 0.42g Spanish rice
Sugar 15.69g 1.3g Spanish rice
Fiber 29.3g 1.2g Bran cereal
Calcium 389mg 20mg Bran cereal
Iron 17.6mg 1.15mg Bran cereal
Magnesium 362mg 13mg Bran cereal
Phosphorus 1150mg 57mg Bran cereal
Potassium 1020mg 116mg Bran cereal
Sodium 258mg 528mg Bran cereal
Zinc 12.4mg 0.48mg Bran cereal
Copper 1.04mg 0.065mg Bran cereal
Manganese 7.41mg 0.39mg Bran cereal
Selenium 9.4µg 7.4µg Bran cereal
Vitamin A 1747IU 100IU Bran cereal
Vitamin A RAE 522µg 6µg Bran cereal
Vitamin E 1.19mg 0.6mg Bran cereal
Vitamin D 170IU 0IU Bran cereal
Vitamin D 4.3µg 0µg Bran cereal
Vitamin C 20mg 0.1mg 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
Folate 1310µg 50µg Bran cereal
Vitamin B12 18.8µg 0.08µg Bran cereal
Vitamin K 5.2µg 13µg 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
Trans Fat 0g 0.07g 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
Omega-6 - Eicosadienoic acid 0g 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
Bran cereal Spanish rice
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
664%
Bran cereal
21%
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.