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 B6, vitamin A, and vitamin B2, yet spanish rice is richer in manganese, vitamin K, selenium, vitamin B5, and phosphorus.
- Daily need coverage for iron for cream of Wheat is 48% higher.
- Cream of Wheat contains 8 times more vitamin A than spanish rice. Cream of Wheat contains 773IU of vitamin A, while spanish rice contains 100IU.
- Cream of Wheat contains less sodium.
- Spanish rice has a lower glycemic index than cream of Wheat.
Food types used in this article are Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Restaurant, Mexican, spanish 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| Contains more Vitamin AVitamin A | +3766.7% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.96mg | 1.15mg | 48% |
| Vitamin A | 232µg | 6µg | 25% |
| Sodium | 102mg | 528mg | 19% |
| Vitamin B6 | 0.309mg | 0.082mg | 17% |
| Manganese | 0mg | 0.39mg | 17% |
| Polyunsaturated fat | 0.134g | 2.317g | 15% |
| Starch | 27.55g | 11% | |
| Vitamin K | 0.1µg | 13µg | 11% |
| Vitamin B2 | 0.21mg | 0.074mg | 10% |
| Phenylalanine | 0.099mg | 153mg | 9% |
| Fats | 0.24g | 5.29g | 8% |
| Vitamin B5 | 0.082mg | 0.415mg | 7% |
| Selenium | 3.5µg | 7.4µg | 7% |
| Phosphorus | 18mg | 57mg | 6% |
| Calories | 62kcal | 185kcal | 6% |
| Carbs | 13.08g | 31.16g | 6% |
| Saturated fat | 0.038g | 1.005g | 4% |
| Monounsaturated fat | 0.033g | 1.511g | 4% |
| Vitamin E | 0.02mg | 0.6mg | 4% |
| Vitamin B1 | 0.232mg | 0.183mg | 4% |
| Calcium | 64mg | 20mg | 4% |
| Vitamin B3 | 3.093mg | 2.378mg | 4% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Folate | 62µg | 50µg | 3% |
| Zinc | 0.17mg | 0.48mg | 3% |
| Potassium | 20mg | 116mg | 3% |
| Protein | 1.84g | 3.28g | 3% |
| Magnesium | 6mg | 13mg | 2% |
| Choline | 9.1mg | 2% | |
| Copper | 0.043mg | 0.065mg | 2% |
| Fiber | 0.6g | 1.2g | 2% |
| Fructose | 0.42g | 1% | |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 12.48g | 29.96g | N/A |
| Sugar | 0.07g | 1.3g | N/A |
| Trans fat | 0.07g | N/A | |
| Tryptophan | 0.025mg | 0.044mg | 0% |
| Threonine | 0.058mg | 0.098mg | 0% |
| Isoleucine | 0.08mg | 0.109mg | 0% |
| Leucine | 0.139mg | 0.24mg | 0% |
| Lysine | 0.047mg | 0.131mg | 0% |
| Methionine | 0.034mg | 0.071mg | 0% |
| Valine | 0.089mg | 0.137mg | 0% |
| Histidine | 0.042mg | 0.071mg | 0% |
| Omega-3 - ALA | 0.238g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.011g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 2.052g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.84 g
Fats:
0.24 g
Carbs:
13.08 g
Water:
84.4 g
Other:
0.44 g
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
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.033 g
Polyunsaturated fat:
Poly. Fat
0.134 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 | -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
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
