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  6. Cereal vs. Rice

Cereal vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between cereal and rice

  • Rice has less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese than cereal.
  • Cereal covers your daily need for vitamin B1, 522% more than rice.
  • Rice has less sodium.

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, unenriched, cooked without salt.

Infographic

Cereal vs 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.
Cereal
Cereal
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +58.3%
Contains more PotassiumPotassium +200%
Contains more IronIron +16930%
Contains more CopperCopper +98.6%
Contains more ZincZinc +1451%
Contains more PhosphorusPhosphorus +79.1%
Contains more ManganeseManganese +67.4%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +19%
~equal in Calcium ~10mg

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.
Cereal
Cereal
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Rice
Rice
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.8% 5% 3% 7.5% 23% 21% 0% 0% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +31340%
Contains more Vitamin B2Vitamin B2 +29669.2%
Contains more Vitamin B3Vitamin B3 +7305%
Contains more Vitamin B6Vitamin B6 +6336.6%
Contains more Vitamin B5Vitamin B5 +72.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Rice DV% diff.
Vitamin B1 6.288mg 0.02mg 522%
Vitamin B6 5.986mg 0.093mg 453%
Iron 34.06mg 0.2mg 423%
Vitamin B2 3.87mg 0.013mg 297%
Vitamin B3 29.62mg 0.4mg 183%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.49mg 65%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 1mg 35%
Carbs 86.85g 28.17g 20%
Manganese 0.79mg 0.472mg 14%
Calories 378kcal 130kcal 12%
Copper 0.137mg 0.069mg 8%
Protein 6.06g 2.69g 7%
Phosphorus 77mg 43mg 5%
Fiber 1.4g 0.4g 4%
Vitamin B5 0.226mg 0.39mg 3%
Magnesium 19mg 12mg 2%
Potassium 105mg 35mg 2%
Selenium 6.3µg 7.5µg 2%
Polyunsaturated fat 0.354g 0.076g 2%
Fats 1.08g 0.28g 1%
Folate 3µg 1%
Saturated fat 0.26g 0.077g 1%
Protein per 100 calories 1.6g 2.1g N/A
Calories per 10 g protein 624kcal 483kcal N/A
Weight per 100 calories 26g 77g N/A
Net carbs 85.45g 27.77g N/A
Calcium 10mg 10mg 0%
Sugar 10.35g 0.05g N/A
Vitamin E 0.08mg 0.04mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.204g 0.088g 0%
Tryptophan 0.066mg 0.031mg 0%
Threonine 0.241mg 0.096mg 0%
Isoleucine 0.26mg 0.116mg 0%
Leucine 0.767mg 0.222mg 0%
Lysine 0.113mg 0.097mg 0%
Methionine 0.13mg 0.063mg 0%
Phenylalanine 0.365mg 0.144mg 0%
Valine 0.344mg 0.164mg 0%
Histidine 0.162mg 0.063mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +125.3%
Contains more FatsFats +285.7%
Contains more CarbsCarbs +208.3%
Contains more OtherOther +431%
Contains more WaterWater +1710.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +131.8%
Contains more Poly. FatPolyunsaturated fat +365.8%
Contains less Sat. FatSaturated fat -70.4%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.