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.
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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
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Iron
+1588.7%
Contains
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Magnesium
+323.1%
Contains
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Phosphorus
+193%
Contains
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Potassium
+60.3%
Contains
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Zinc
+3266.7%
Contains
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Copper
+70.8%
Contains
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Manganese
+91.5%
Contains
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Calcium
+81.8%
Contains
less
Sodium
-30%
Contains
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Selenium
+13.8%
Contains
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Iron
+1588.7%
Contains
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Magnesium
+323.1%
Contains
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Phosphorus
+193%
Contains
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Potassium
+60.3%
Contains
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Zinc
+3266.7%
Contains
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Copper
+70.8%
Contains
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Manganese
+91.5%
Contains
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Calcium
+81.8%
Contains
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Sodium
-30%
Contains
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Selenium
+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.
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Contains
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Vitamin A
+48%
Contains
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Vitamin B1
+782%
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Vitamin B2
+2362.2%
Contains
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Vitamin B3
+802.6%
Contains
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Vitamin B6
+2507.3%
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Folate
+3010%
Contains
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Vitamin C
+∞%
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Vitamin B5
+186.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+2066.7%
Equal in Vitamin E - 0.6
Contains
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Vitamin A
+48%
Contains
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Vitamin B1
+782%
Contains
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Vitamin B2
+2362.2%
Contains
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Vitamin B3
+802.6%
Contains
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Vitamin B6
+2507.3%
Contains
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Folate
+3010%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+186.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+2066.7%
Equal in Vitamin E - 0.6
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+33.8%
Contains
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Carbs
+174.4%
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Other
+43.4%
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Water
+2241.6%
Equal in Fats - 5.29
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
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Protein
+33.8%
Contains
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Carbs
+174.4%
Contains
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Other
+43.4%
Contains
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Water
+2241.6%
Equal in Fats - 5.29
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-70%
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Monounsaturated Fat
+136.5%
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Polyunsaturated fat
+210.2%
Saturated Fat:
3.346 g
Monounsaturated Fat:
0.639 g
Polyunsaturated fat:
0.747 g
Saturated Fat:
1.005 g
Monounsaturated Fat:
1.511 g
Polyunsaturated fat:
2.317 g
Contains
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Saturated Fat
-70%
Contains
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Monounsaturated Fat
+136.5%
Contains
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Polyunsaturated 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 |
| Net carbs | 83.01g | 29.96g |
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| Protein | 4.39g | 3.28g |
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| Fats | 5.12g | 5.29g |
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| Carbs | 85.51g | 31.16g |
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| Calories | 398kcal | 185kcal |
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| Starch | 27.55g |
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| Fructose | 0.42g |
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| Sugar | 44.32g | 1.3g |
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| Fiber | 2.5g | 1.2g |
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| Calcium | 11mg | 20mg |
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| Iron | 19.42mg | 1.15mg |
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| Magnesium | 55mg | 13mg |
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| Phosphorus | 167mg | 57mg |
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| Potassium | 186mg | 116mg |
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| Sodium | 754mg | 528mg |
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| Zinc | 16.16mg | 0.48mg |
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| Copper | 0.111mg | 0.065mg |
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| Manganese | 0.747mg | 0.39mg |
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| Selenium | 6.5µg | 7.4µg |
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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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| Vitamin C | 0mg | 0.1mg |
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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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| Folate | 1555µg | 50µg |
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| Vitamin B12 | 0µg | 0.08µg |
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| Vitamin K | 0.6µg | 13µg |
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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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| Trans Fat | 0.02g | 0.07g |
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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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| Omega-6 - Eicosadienoic acid | 0g | 0.002g |
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| Omega-6 - Linoleic acid | 2.052g |
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| Omega-6 - Gamma-linoleic acid | 0.011g |
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| Omega-3 - ALA | 0.238g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
243%
21%
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.