Golden Grahams Cereal vs. Spanish rice — In-Depth Nutrition Comparison
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Important differences between golden Grahams Cereal and spanish rice
- Spanish rice has less vitamin B12, iron, vitamin B6, zinc, vitamin B2, vitamin B3, vitamin B1, folate, manganese, and vitamin A.
- Golden Grahams Cereal's daily need coverage for vitamin B12 is 197% more.
- Golden Grahams Cereal has 79 times more vitamin A than spanish rice. Golden Grahams Cereal has 472µg of vitamin A, while spanish rice has 6µg.
- Golden Grahams Cereal has a higher glycemic index than spanish rice.
The food varieties used in the comparison are Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS and Restaurant, Mexican, spanish rice.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +1515% |
| Contains more PotassiumPotassium | +77.6% |
| Contains more IronIron | +1160.9% |
| Contains more CopperCopper | +216.9% |
| Contains more ZincZinc | +2420.8% |
| Contains more PhosphorusPhosphorus | +126.3% |
| Contains more ManganeseManganese | +373.8% |
| Contains less SodiumSodium | -31.6% |
| Contains more SeleniumSelenium | +32.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +19300% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +7766.7% |
| Contains more Vitamin B1Vitamin B1 | +555.7% |
| Contains more Vitamin B2Vitamin B2 | +1791.9% |
| Contains more Vitamin B3Vitamin B3 | +577% |
| Contains more Vitamin B6Vitamin B6 | +1867.1% |
| Contains more Vitamin B12Vitamin B12 | +5900% |
| Contains more FolateFolate | +546% |
| Contains more Vitamin B5Vitamin B5 | +22.8% |
| Contains more Vitamin KVitamin K | +550% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.8µg | 0.08µg | 197% |
| Iron | 14.5mg | 1.15mg | 167% |
| Vitamin B6 | 1.613mg | 0.082mg | 118% |
| Zinc | 12.1mg | 0.48mg | 106% |
| Vitamin B2 | 1.4mg | 0.074mg | 102% |
| Vitamin B3 | 16.1mg | 2.378mg | 86% |
| Vitamin B1 | 1.2mg | 0.183mg | 85% |
| Folate | 323µg | 50µg | 68% |
| Manganese | 1.848mg | 0.39mg | 63% |
| Vitamin A | 472µg | 6µg | 52% |
| Calcium | 323mg | 20mg | 30% |
| Vitamin C | 19.4mg | 0.1mg | 21% |
| Carbs | 85.1g | 31.16g | 18% |
| Fiber | 5.6g | 1.2g | 18% |
| Vitamin D* | 129 IU | 0 IU | 16% |
| Vitamin D | 3.2µg | 0µg | 16% |
| Copper | 0.206mg | 0.065mg | 16% |
| Omega-3 (ALA) | 0.238g | 15% | |
| Omega-6 (Linoleic acid) | 2.052g | 12% | |
| Starch | 27.55g | 11% | |
| Sodium | 772mg | 528mg | 11% |
| Phosphorus | 129mg | 57mg | 10% |
| Calories | 374kcal | 185kcal | 9% |
| Vitamin K | 2µg | 13µg | 9% |
| Polyunsaturated fat | 1g | 2.317g | 9% |
| Phenylalanine | 153mg | 9% | |
| Protein | 5.3g | 3.28g | 4% |
| Fats | 3.2g | 5.29g | 3% |
| Magnesium | 26mg | 13mg | 3% |
| Potassium | 206mg | 116mg | 3% |
| Selenium | 5.6µg | 7.4µg | 3% |
| Saturated fat | 0.4g | 1.005g | 3% |
| Vitamin B5 | 0.338mg | 0.415mg | 2% |
| Choline | 15.2mg | 9.1mg | 1% |
| Fructose | 0.42g | 1% | |
| Protein per 100 calories | 1.4g | 1.8g | N/A |
| Calories per 10 g protein | 706kcal | 564kcal | N/A |
| Weight per 100 calories | 27g | 54g | N/A |
| Unsaturated / Saturated Fat ratio | 6.5 | 3.8 | N/A |
| Net carbs | 79.5g | 29.96g | N/A |
| Sugar | 35g | 1.3g | N/A |
| Vitamin E | 0.64mg | 0.6mg | 0% |
| Trans fat | 0g | 0.07g | N/A |
| Monounsaturated fat | 1.6g | 1.511g | 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-6 (Gamma-linolenic acid) | 0.011g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
Protein:
3.28 g
Fats:
5.29 g
Carbs:
31.16 g
Water:
58.54 g
Other:
1.73 g
| Contains more ProteinProtein | +61.6% |
| Contains more CarbsCarbs | +173.1% |
| Contains more FatsFats | +65.3% |
| Contains more WaterWater | +2560.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.4 g
Monounsaturated fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 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 | -60.2% |
| Contains more Poly. FatPolyunsaturated fat | +131.7% |
~equal in
Monounsaturated fat
~1.511g
