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  6. Golden Grahams Cereal vs. Spanish rice

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 RAE.
  • Golden Grahams Cereal's daily need coverage for Vitamin B12 is 197% more.
  • Golden Grahams Cereal has 79 times more Vitamin A RAE than Spanish rice. Golden Grahams Cereal has 472µg of Vitamin A RAE, while Spanish rice has 6µg.

The food varieties used in the comparison are Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS and Restaurant, Mexican, spanish rice.

Infographic

Golden Grahams Cereal 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.
Golden Grahams Cereal
Golden Grahams Cereal
8
:
2
Spanish rice
Spanish rice
Contains more Calcium +1515%
Contains more Iron +1160.9%
Contains more Magnesium +100%
Contains more Phosphorus +126.3%
Contains more Potassium +77.6%
Contains more Zinc +2420.8%
Contains more Copper +216.9%
Contains more Manganese +373.8%
Contains less Sodium -31.6%
Contains more Selenium +32.1%
Golden Grahams Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 97% 544% 19% 56% 19% 101% 330% 69% 242% 31%
Spanish rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 44% 10% 25% 11% 69% 14% 22% 51% 41%
Contains more Calcium +1515%
Contains more Iron +1160.9%
Contains more Magnesium +100%
Contains more Phosphorus +126.3%
Contains more Potassium +77.6%
Contains more Zinc +2420.8%
Contains more Copper +216.9%
Contains more Manganese +373.8%
Contains less Sodium -31.6%
Contains more Selenium +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.
Golden Grahams Cereal
Golden Grahams Cereal
10
:
2
Spanish rice
Spanish rice
Contains more Vitamin A +1513%
Contains more Vitamin D +∞%
Contains more Vitamin C +19300%
Contains more Vitamin B1 +555.7%
Contains more Vitamin B2 +1791.9%
Contains more Vitamin B3 +577%
Contains more Vitamin B6 +1867.1%
Contains more Folate +546%
Contains more Vitamin B12 +5900%
Contains more Vitamin B5 +22.8%
Contains more Vitamin K +550%
Equal in Vitamin E - 0.6
Golden Grahams Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 97% 13% 96% 65% 300% 324% 302% 21% 373% 243% 600% 5%
Spanish rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 12% 0% 1% 46% 18% 45% 25% 19% 38% 10% 33%
Contains more Vitamin A +1513%
Contains more Vitamin D +∞%
Contains more Vitamin C +19300%
Contains more Vitamin B1 +555.7%
Contains more Vitamin B2 +1791.9%
Contains more Vitamin B3 +577%
Contains more Vitamin B6 +1867.1%
Contains more Folate +546%
Contains more Vitamin B12 +5900%
Contains more Vitamin B5 +22.8%
Contains more Vitamin K +550%
Equal in Vitamin E - 0.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Golden Grahams Cereal
Golden Grahams Cereal
3
:
2
Spanish rice
Spanish rice
Contains more Protein +61.6%
Contains more Carbs +173.1%
Contains more Other +142.8%
Contains more Fats +65.3%
Contains more Water +2560.9%
Golden Grahams Cereal
5% 3% 85% 2% 4%
Protein: 5.3 g
Fats: 3.2 g
Carbs: 85.1 g
Water: 2.2 g
Other: 4.2 g
Spanish rice
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 Protein +61.6%
Contains more Carbs +173.1%
Contains more Other +142.8%
Contains more Fats +65.3%
Contains more Water +2560.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Golden Grahams Cereal
Golden Grahams Cereal
2
:
1
Spanish rice
Spanish rice
Contains less Saturated Fat -60.2%
Contains more Polyunsaturated fat +131.7%
Equal in Monounsaturated Fat - 1.511
Golden Grahams Cereal
13% 53% 33%
Saturated Fat: 0.4 g
Monounsaturated Fat: 1.6 g
Polyunsaturated fat: 1 g
Spanish rice
21% 31% 48%
Saturated Fat: 1.005 g
Monounsaturated Fat: 1.511 g
Polyunsaturated fat: 2.317 g
Contains less Saturated Fat -60.2%
Contains more Polyunsaturated fat +131.7%
Equal in Monounsaturated Fat - 1.511

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Golden Grahams Cereal Spanish rice Opinion
Net carbs 79.5g 29.96g Golden Grahams Cereal
Protein 5.3g 3.28g Golden Grahams Cereal
Fats 3.2g 5.29g Spanish rice
Carbs 85.1g 31.16g Golden Grahams Cereal
Calories 374kcal 185kcal Golden Grahams Cereal
Starch 27.55g Spanish rice
Fructose 0.42g Spanish rice
Sugar 35g 1.3g Spanish rice
Fiber 5.6g 1.2g Golden Grahams Cereal
Calcium 323mg 20mg Golden Grahams Cereal
Iron 14.5mg 1.15mg Golden Grahams Cereal
Magnesium 26mg 13mg Golden Grahams Cereal
Phosphorus 129mg 57mg Golden Grahams Cereal
Potassium 206mg 116mg Golden Grahams Cereal
Sodium 772mg 528mg Spanish rice
Zinc 12.1mg 0.48mg Golden Grahams Cereal
Copper 0.206mg 0.065mg Golden Grahams Cereal
Manganese 1.848mg 0.39mg Golden Grahams Cereal
Selenium 5.6µg 7.4µg Spanish rice
Vitamin A 1613IU 100IU Golden Grahams Cereal
Vitamin A RAE 472µg 6µg Golden Grahams Cereal
Vitamin E 0.64mg 0.6mg Golden Grahams Cereal
Vitamin D 129IU 0IU Golden Grahams Cereal
Vitamin D 3.2µg 0µg Golden Grahams Cereal
Vitamin C 19.4mg 0.1mg Golden Grahams Cereal
Vitamin B1 1.2mg 0.183mg Golden Grahams Cereal
Vitamin B2 1.4mg 0.074mg Golden Grahams Cereal
Vitamin B3 16.1mg 2.378mg Golden Grahams Cereal
Vitamin B5 0.338mg 0.415mg Spanish rice
Vitamin B6 1.613mg 0.082mg Golden Grahams Cereal
Folate 323µg 50µg Golden Grahams Cereal
Vitamin B12 4.8µg 0.08µg Golden Grahams Cereal
Vitamin K 2µg 13µg Spanish rice
Tryptophan 0.044mg Spanish rice
Threonine 0.098mg Spanish rice
Isoleucine 0.109mg Spanish rice
Leucine 0.24mg Spanish rice
Lysine 0.131mg Spanish rice
Methionine 0.071mg Spanish rice
Phenylalanine 153mg Spanish rice
Valine 0.137mg Spanish rice
Histidine 0.071mg Spanish rice
Trans Fat 0g 0.07g Golden Grahams Cereal
Saturated Fat 0.4g 1.005g Golden Grahams Cereal
Monounsaturated Fat 1.6g 1.511g Golden Grahams Cereal
Polyunsaturated fat 1g 2.317g Spanish rice
Omega-6 - Eicosadienoic acid 0.002g Spanish rice
Omega-6 - Linoleic acid 2.052g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g Spanish rice
Omega-3 - ALA 0.238g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Golden Grahams Cereal Spanish rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
203%
Golden Grahams Cereal
21%
Spanish rice
Minerals Daily Need Coverage Score
150%
Golden Grahams Cereal
29%
Spanish rice

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 33.7g)
Which food contains less Sodium?
Spanish rice
Spanish rice contains less Sodium (difference - 244mg)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 21)
Which food is lower in Saturated Fat?
Golden Grahams Cereal
Golden Grahams Cereal is lower in Saturated Fat (difference - 0.605g)
Which food is richer in minerals?
Golden Grahams Cereal
Golden Grahams Cereal is relatively richer in minerals
Which food is richer in vitamins?
Golden Grahams Cereal
Golden Grahams Cereal is relatively richer in vitamins
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 ($)

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. 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.