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  6. Cream of Wheat vs. Spanish rice

Cream of Wheat vs. Spanish rice — In-Depth Nutrition Comparison

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The main differences between Cream of Wheat and Spanish rice

  • Cream of Wheat is richer in Iron, Vitamin A, Vitamin B6, and Vitamin B2, yet Spanish rice is richer in Manganese, Vitamin K, Selenium, Vitamin B5, and Phosphorus.
  • Daily need coverage for Iron from Cream of Wheat is 48% higher.
  • Cream of Wheat contains 39 times more Vitamin A than Spanish rice. Cream of Wheat contains 232µg of Vitamin A, while Spanish rice contains 6µg.
  • Cream of Wheat contains less Sodium.

Food types used in this article are Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Restaurant, Mexican, spanish rice.

Infographic

Cream of Wheat vs Spanish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
Contains more CalciumCalcium +220%
Contains more IronIron +331.3%
Contains less SodiumSodium -80.7%
Contains more MagnesiumMagnesium +116.7%
Contains more PotassiumPotassium +480%
Contains more CopperCopper +51.2%
Contains more ZincZinc +182.4%
Contains more PhosphorusPhosphorus +216.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +111.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 46% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.33% 6% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Contains more Vitamin AVitamin A +673%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B2Vitamin B2 +183.8%
Contains more Vitamin B3Vitamin B3 +30.1%
Contains more Vitamin B6Vitamin B6 +276.8%
Contains more FolateFolate +24%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B5Vitamin B5 +406.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +12900%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
3% 5% 31% 59% 2%
Protein: 3.28 g
Fats: 5.29 g
Carbs: 31.16 g
Water: 58.54 g
Other: 1.73 g
Contains more WaterWater +44.2%
Contains more ProteinProtein +78.3%
Contains more FatsFats +2104.2%
Contains more CarbsCarbs +138.2%
Contains more OtherOther +293.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
21% 31% 48%
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 -96.2%
Contains more Mono. FatMonounsaturated Fat +4478.8%
Contains more Poly. FatPolyunsaturated fat +1629.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
95% 2%
Starch: 27.55 g
Sucrose: 0.38 g
Glucose: 0.5 g
Fructose: 0.42 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +442.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cream of Wheat Spanish rice
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cream of Wheat Spanish rice Opinion
Calories 62kcal 185kcal Spanish rice
Protein 1.84g 3.28g Spanish rice
Fats 0.24g 5.29g Spanish rice
Vitamin C 0mg 0.1mg Spanish rice
Net carbs 12.48g 29.96g Spanish rice
Carbs 13.08g 31.16g Spanish rice
Magnesium 6mg 13mg Spanish rice
Calcium 64mg 20mg Cream of Wheat
Potassium 20mg 116mg Spanish rice
Iron 4.96mg 1.15mg Cream of Wheat
Sugar 0.07g 1.3g Cream of Wheat
Fiber 0.6g 1.2g Spanish rice
Copper 0.043mg 0.065mg Spanish rice
Zinc 0.17mg 0.48mg Spanish rice
Starch 27.55g Spanish rice
Phosphorus 18mg 57mg Spanish rice
Sodium 102mg 528mg Cream of Wheat
Vitamin A 773IU 100IU Cream of Wheat
Vitamin A 232µg 6µg Cream of Wheat
Vitamin E 0.02mg 0.6mg Spanish rice
Manganese 0mg 0.39mg Spanish rice
Selenium 3.5µg 7.4µg Spanish rice
Vitamin B1 0.232mg 0.183mg Cream of Wheat
Vitamin B2 0.21mg 0.074mg Cream of Wheat
Vitamin B3 3.093mg 2.378mg Cream of Wheat
Vitamin B5 0.082mg 0.415mg Spanish rice
Vitamin B6 0.309mg 0.082mg Cream of Wheat
Vitamin B12 0µg 0.08µg Spanish rice
Vitamin K 0.1µg 13µg Spanish rice
Folate 62µg 50µg Cream of Wheat
Trans Fat 0.07g Cream of Wheat
Choline 9.1mg Spanish rice
Saturated Fat 0.038g 1.005g Cream of Wheat
Monounsaturated Fat 0.033g 1.511g Spanish rice
Polyunsaturated fat 0.134g 2.317g Spanish rice
Tryptophan 0.025mg 0.044mg Spanish rice
Threonine 0.058mg 0.098mg Spanish rice
Isoleucine 0.08mg 0.109mg Spanish rice
Leucine 0.139mg 0.24mg Spanish rice
Lysine 0.047mg 0.131mg Spanish rice
Methionine 0.034mg 0.071mg Spanish rice
Phenylalanine 0.099mg 153mg Spanish rice
Valine 0.089mg 0.137mg Spanish rice
Histidine 0.042mg 0.071mg Spanish rice
Fructose 0.42g Spanish rice
Omega-3 - ALA 0.238g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g Spanish rice
Omega-6 - Eicosadienoic acid 0.002g Spanish rice
Omega-6 - Linoleic acid 2.052g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream of Wheat Spanish rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
26%
Cream of Wheat
20%
Spanish rice
Minerals Daily Need Coverage Score
27%
Cream of Wheat
29%
Spanish rice

Comparison summary

Which food is richer in minerals?
Spanish rice
Spanish rice is relatively richer in minerals
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 426mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 0.967g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/nutrients
  2. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/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.