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Cereal vs Rice - In-Depth Nutrition Comparison

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Summary of differences between Cereal and Rice

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Zinc, and Manganese, however Rice is higher in Vitamin A RAE, and Vitamin C.
  • Cereal covers your daily need of Vitamin B1 510% more than Rice.
  • Cereal has 795 times more Sodium than Rice. While Cereal has 795mg of Sodium, Rice has only 1mg.

These are the specific foods used in this comparison Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Cereal vs Rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
6
:
1
Rice
Contains more Iron +2738.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +79.1%
Contains more Potassium +200%
Contains more Zinc +1451%
Contains more Copper +98.6%
Contains less Sodium -99.9%
Equal in Calcium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Iron +2738.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +79.1%
Contains more Potassium +200%
Contains more Zinc +1451%
Contains more Copper +98.6%
Contains less Sodium -99.9%
Equal in Calcium - 10

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
7
:
4
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3757.7%
Contains more Vitamin B2 +29669.2%
Contains more Vitamin B3 +1906.8%
Contains more Vitamin B6 +6336.6%
Contains more Vitamin B5 +72.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3757.7%
Contains more Vitamin B2 +29669.2%
Contains more Vitamin B3 +1906.8%
Contains more Vitamin B6 +6336.6%
Contains more Vitamin B5 +72.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Rice Opinion
Net carbs 85.45g 27.77g Cereal
Protein 6.06g 2.69g Cereal
Fats 1.08g 0.28g Cereal
Carbs 86.85g 28.17g Cereal
Calories 378kcal 130kcal Cereal
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g 0.05g Rice
Fiber 1.4g 0.4g Cereal
Calcium 10mg 10mg
Iron 34.06mg 1.2mg Cereal
Magnesium 19mg 12mg Cereal
Phosphorus 77mg 43mg Cereal
Potassium 105mg 35mg Cereal
Sodium 795mg 1mg Rice
Zinc 7.6mg 0.49mg Cereal
Copper 0.137mg 0.069mg Cereal
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg 0.04mg Cereal
Vitamin D IU 0IU Rice
Vitamin D µg 0µg Rice
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.163mg Cereal
Vitamin B2 3.87mg 0.013mg Cereal
Vitamin B3 29.62mg 1.476mg Cereal
Vitamin B5 0.226mg 0.39mg Rice
Vitamin B6 5.986mg 0.093mg Cereal
Folate µg 58µg Rice
Vitamin B12 µg 0µg Rice
Vitamin K 0µg 0µg
Tryptophan 0.066mg 0.031mg Cereal
Threonine 0.241mg 0.096mg Cereal
Isoleucine 0.26mg 0.116mg Cereal
Leucine 0.767mg 0.222mg Cereal
Lysine 0.113mg 0.097mg Cereal
Methionine 0.13mg 0.063mg Cereal
Phenylalanine 0.365mg 0.144mg Cereal
Valine 0.344mg 0.164mg Cereal
Histidine 0.162mg 0.063mg Cereal
Cholesterol mg 0mg Cereal
Trans Fat g g
Saturated Fat 0.26g 0.077g Rice
Monounsaturated Fat 0.204g 0.088g Cereal
Polyunsaturated fat 0.354g 0.076g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
13
Rice
Mineral Summary Score
212
Cereal
14
Rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
36%
Cereal
16%
Rice
Carbohydrates
87%
Cereal
28%
Rice
Fats
5%
Cereal
1%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 10.3g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 794mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.183g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 9)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.