Cap'n Crunch Cereal vs. Spanish rice — In-Depth Nutrition Comparison
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What are the differences between Cap'n Crunch Cereal and Spanish rice?
- Cap'n Crunch Cereal is richer than Spanish rice in Folate, Iron, Vitamin B6, Zinc, Vitamin B2, Vitamin B3, Vitamin B1, Phosphorus, and Manganese.
- Cap'n Crunch Cereal's daily need coverage for Folate is 376% more.
- Cap'n Crunch Cereal has 34 times more Zinc than Spanish rice. While Cap'n Crunch Cereal has 16.16mg of Zinc, Spanish rice has only 0.48mg.
- The amount of Saturated Fat in Spanish rice is lower.
We used Cereals ready-to-eat, QUAKER, CAP'N CRUNCH and Restaurant, Mexican, spanish rice types in this article.
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.
| Contains more MagnesiumMagnesium | +323.1% |
| Contains more PotassiumPotassium | +60.3% |
| Contains more IronIron | +1588.7% |
| Contains more CopperCopper | +70.8% |
| Contains more ZincZinc | +3266.7% |
| Contains more PhosphorusPhosphorus | +193% |
| Contains more ManganeseManganese | +91.5% |
| Contains more CalciumCalcium | +81.8% |
| Contains less SodiumSodium | -30% |
| Contains more SeleniumSelenium | +13.8% |
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.
| Contains more Vitamin AVitamin A | +48% |
| Contains more Vitamin B1Vitamin B1 | +782% |
| Contains more Vitamin B2Vitamin B2 | +2362.2% |
| Contains more Vitamin B3Vitamin B3 | +802.6% |
| Contains more Vitamin B6Vitamin B6 | +2507.3% |
| Contains more FolateFolate | +3010% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +186.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2066.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.39 g
Fats:
5.12 g
Carbs:
85.51 g
Water:
2.5 g
Other:
2.48 g
Protein:
3.28 g
Fats:
5.29 g
Carbs:
31.16 g
Water:
58.54 g
Other:
1.73 g
| Contains more ProteinProtein | +33.8% |
| Contains more CarbsCarbs | +174.4% |
| Contains more OtherOther | +43.4% |
| Contains more WaterWater | +2241.6% |
~equal in
Fats
~5.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.346 g
Monounsaturated Fat:
Mono. Fat
0.639 g
Polyunsaturated fat:
Poly. Fat
0.747 g
Saturated Fat:
Sat. Fat
1.005 g
Monounsaturated Fat:
Mono. Fat
1.511 g
Polyunsaturated fat:
Poly. Fat
2.317 g
| Contains less Sat. FatSaturated Fat | -70% |
| Contains more Mono. FatMonounsaturated Fat | +136.5% |
| Contains more Poly. FatPolyunsaturated fat | +210.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 398kcal | 185kcal |
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| Protein | 4.39g | 3.28g |
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| Fats | 5.12g | 5.29g |
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| Vitamin C | 0mg | 0.1mg |
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| Net carbs | 83.01g | 29.96g |
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| Carbs | 85.51g | 31.16g |
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| Magnesium | 55mg | 13mg |
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| Calcium | 11mg | 20mg |
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| Potassium | 186mg | 116mg |
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| Iron | 19.42mg | 1.15mg |
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| Sugar | 44.32g | 1.3g |
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| Fiber | 2.5g | 1.2g |
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| Copper | 0.111mg | 0.065mg |
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| Zinc | 16.16mg | 0.48mg |
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| Starch | 27.55g |
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| Phosphorus | 167mg | 57mg |
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| Sodium | 754mg | 528mg |
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| Vitamin A | 148IU | 100IU |
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| Vitamin A RAE | 7µg | 6µg |
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| Vitamin E | 0.62mg | 0.6mg |
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| Manganese | 0.747mg | 0.39mg |
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| Selenium | 6.5µg | 7.4µg |
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| Vitamin B1 | 1.614mg | 0.183mg |
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| Vitamin B2 | 1.822mg | 0.074mg |
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| Vitamin B3 | 21.465mg | 2.378mg |
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| Vitamin B5 | 0.145mg | 0.415mg |
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| Vitamin B6 | 2.138mg | 0.082mg |
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| Vitamin B12 | 0µg | 0.08µg |
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| Vitamin K | 0.6µg | 13µg |
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| Folate | 1555µg | 50µg |
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| Trans Fat | 0.02g | 0.07g |
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| Choline | 8.6mg | 9.1mg |
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| Saturated Fat | 3.346g | 1.005g |
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| Monounsaturated Fat | 0.639g | 1.511g |
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| Polyunsaturated fat | 0.747g | 2.317g |
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| Tryptophan | 0.044mg |
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| Threonine | 0.098mg |
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| Isoleucine | 0.109mg |
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| Leucine | 0.24mg |
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| Lysine | 0.131mg |
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| Methionine | 0.071mg |
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| Phenylalanine | 153mg |
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| Valine | 0.137mg |
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| Histidine | 0.071mg |
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| Fructose | 0.42g |
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| Omega-3 - ALA | 0.238g |
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| Omega-6 - Gamma-linoleic acid | 0.011g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.002g |
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| Omega-6 - Linoleic acid | 2.052g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
225%
20%
Minerals Daily Need Coverage Score
157%
29%
Comparison summary
Which food is lower in Sugar?
Spanish rice is lower in Sugar (difference - 43.02g)
Which food contains less Sodium?
Spanish rice contains less Sodium (difference - 226mg)
Which food is lower in Saturated Fat?
Spanish rice is lower in Saturated Fat (difference - 2.341g)
Which food is lower in glycemic index?
Cap'n Crunch Cereal is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Cap'n Crunch Cereal is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.