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.
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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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
189%
19%
Minerals Daily Need Coverage Score
150%
29%
Comparison summary
Which food is lower in Sugar?
Spanish rice is lower in Sugar (difference - 33.7g)
Which food contains less Sodium?
Spanish rice contains less Sodium (difference - 244mg)
Which food is lower in glycemic index?
Spanish rice is lower in glycemic index (difference - 21)
Which food is lower in Saturated fat?
Golden Grahams Cereal is lower in Saturated fat (difference - 0.605g)
Which food is richer in minerals?
Golden Grahams Cereal is relatively richer in minerals
Which food is richer in vitamins?
Golden Grahams Cereal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)