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 | +16.7% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 1555µg | 50µg | 376% |
| Iron | 19.42mg | 1.15mg | 228% |
| Vitamin B6 | 2.138mg | 0.082mg | 158% |
| Zinc | 16.16mg | 0.48mg | 143% |
| Vitamin B2 | 1.822mg | 0.074mg | 134% |
| Vitamin B3 | 21.465mg | 2.378mg | 119% |
| Vitamin B1 | 1.614mg | 0.183mg | 119% |
| Carbs | 85.51g | 31.16g | 18% |
| Manganese | 0.747mg | 0.39mg | 16% |
| Phosphorus | 167mg | 57mg | 16% |
| Saturated fat | 3.346g | 1.005g | 11% |
| Starch | 27.55g | 11% | |
| Calories | 398kcal | 185kcal | 11% |
| Magnesium | 55mg | 13mg | 10% |
| Vitamin K | 0.6µg | 13µg | 10% |
| Polyunsaturated fat | 0.747g | 2.317g | 10% |
| Sodium | 754mg | 528mg | 10% |
| Phenylalanine | 153mg | 9% | |
| Vitamin B5 | 0.145mg | 0.415mg | 5% |
| Copper | 0.111mg | 0.065mg | 5% |
| Fiber | 2.5g | 1.2g | 5% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Monounsaturated fat | 0.639g | 1.511g | 2% |
| Protein | 4.39g | 3.28g | 2% |
| Potassium | 186mg | 116mg | 2% |
| Selenium | 6.5µg | 7.4µg | 2% |
| Fructose | 0.42g | 1% | |
| Calcium | 11mg | 20mg | 1% |
| Fats | 5.12g | 5.29g | 0% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 83.01g | 29.96g | N/A |
| Sugar | 44.32g | 1.3g | N/A |
| Vitamin E | 0.62mg | 0.6mg | 0% |
| Vitamin A | 7µg | 6µg | 0% |
| Trans fat | 0.02g | 0.07g | N/A |
| Choline | 8.6mg | 9.1mg | 0% |
| Tryptophan | 0.044mg | 0% | |
| Threonine | 0.098mg | 0% | |
| Isoleucine | 0.109mg | 0% | |
| Leucine | 0.24mg | 0% | |
| Lysine | 0.131mg | 0% | |
| Methionine | 0.071mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.071mg | 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:
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% |
