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 calcium.
- Golden Grahams Cereal's daily need coverage for vitamin B12 is 197% more.
- Golden Grahams Cereal has 25 times more zinc than spanish rice. Golden Grahams Cereal has 12.1mg of zinc, while spanish rice has 0.48mg.
- 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.
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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 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
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 CVitamin C | +19300% |
| Contains more Vitamin AVitamin A | +7766.7% |
| Contains more Vitamin DVitamin D | +∞% |
| 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 CholineCholine | +67% |
| 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% |
| Copper | 0.206mg | 0.065mg | 16% |
| Vitamin D | 129IU | 0IU | 16% |
| Vitamin D | 3.2µg | 0µg | 16% |
| Starch | 27.55g | 11% | |
| Sodium | 772mg | 528mg | 11% |
| Phosphorus | 129mg | 57mg | 10% |
| Polyunsaturated fat | 1g | 2.317g | 9% |
| Phenylalanine | 153mg | 9% | |
| Vitamin K | 2µg | 13µg | 9% |
| Calories | 374kcal | 185kcal | 9% |
| Protein | 5.3g | 3.28g | 4% |
| Selenium | 5.6µg | 7.4µg | 3% |
| Fats | 3.2g | 5.29g | 3% |
| Potassium | 206mg | 116mg | 3% |
| Magnesium | 26mg | 13mg | 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% | |
| 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-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:
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 OtherOther | +142.8% |
| 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
