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Granola vs. Cream of Rice — In-Depth Nutrition Comparison

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What are the differences between granola and cream of Rice?

  • The amount of vitamin B12, vitamin B6, folate, zinc, vitamin B2, copper, vitamin B1, vitamin B3, vitamin A, and phosphorus in granola is higher than in cream of Rice.
  • Granola's daily need coverage for vitamin B12 is 500% more.

We used Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Cereals, CREAM OF RICE, cooked with water, with salt types in this article.

Infographic

Granola vs Cream of 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.3% 1.8% 149% 11% 4.4% 7.3% 23% 19% 16%
Contains more MagnesiumMagnesium +2166.7%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +975%
Contains more CopperCopper +1664.7%
Contains more ZincZinc +4712.5%
Contains more PhosphorusPhosphorus +1241.2%
Contains more SeleniumSelenium +476.7%
Contains less SodiumSodium -32.7%
~equal in Iron ~3.96mg

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.
Granola
12
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 153% 49% 32% 190% 201% 191% 0% 942% 1500% 3.3% 612% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 18% 4.2% 19% 4.6% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12050%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +970.4%
Contains more Vitamin B2Vitamin B2 +4733.3%
Contains more Vitamin B3Vitamin B3 +881.7%
Contains more Vitamin B6Vitamin B6 +15011.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +27100%
Contains more CholineCholine +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
12% 88%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 11.5 g
Water: 87.5 g
Other: 0 g
Contains more ProteinProtein +866.7%
Contains more FatsFats +5600%
Contains more CarbsCarbs +603.5%
Contains more OtherOther +∞%
Contains more WaterWater +2400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
26% 40% 35%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +7964.5%
Contains more Poly. FatPolyunsaturated fat +5825.9%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Granola Cream of Rice
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Granola Cream of Rice DV% diff.
Vitamin B12 12µg 0µg 500%
Vitamin B6 4.08mg 0.027mg 312%
Folate 816µg 3µg 203%
Zinc 7.7mg 0.16mg 69%
Vitamin B2 0.87mg 0.018mg 66%
Copper 0.6mg 0.034mg 63%
Vitamin B3 10.2mg 1.039mg 57%
Vitamin B1 0.76mg 0.071mg 57%
Vitamin A 459µg 0µg 51%
Phosphorus 228mg 17mg 30%
Fiber 7g 0.1g 28%
Selenium 17.3µg 3µg 26%
Carbs 80.9g 11.5g 23%
Calories 389kcal 52kcal 17%
Vitamin E 2.43mg 0.02mg 16%
Protein 8.7g 0.9g 16%
Magnesium 68mg 3mg 15%
Vitamin D 2.1µg 11%
Polyunsaturated fat 1.6g 0.027g 10%
Vitamin D 82IU 10%
Fats 5.7g 0.1g 9%
Vitamin C 6mg 0mg 7%
Saturated fat 1.39g 0.02g 6%
Monounsaturated fat 2.5g 0.031g 6%
Manganese 0.144mg 6%
Potassium 215mg 20mg 6%
Choline 22.6mg 4%
Sodium 257mg 173mg 4%
Calcium 33mg 1mg 3%
Iron 3.7mg 3.96mg 3%
Vitamin B5 0.076mg 2%
Vitamin K 1.3µg 0µg 1%
Net carbs 73.9g 11.4g N/A
Sugar 28.3g 0.04g N/A
Tryptophan 0.013mg 0%
Threonine 0.044mg 0%
Isoleucine 0.015mg 0%
Leucine 0.073mg 0%
Lysine 0.037mg 0%
Methionine 0.026mg 0%
Phenylalanine 0.037mg 0%
Valine 0.057mg 0%
Histidine 0.026mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Granola Cream of Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
300%
Granola
4%
Cream of Rice
Minerals Daily Need Coverage Score
85%
Granola
23%
Cream of Rice

Comparison summary

Which food is richer in minerals?
Granola
Granola is relatively richer in minerals
Which food is richer in vitamins?
Granola
Granola is relatively richer in vitamins
Which food is lower in Sugar?
Cream of Rice
Cream of Rice is lower in Sugar (difference - 28.26g)
Which food contains less Sodium?
Cream of Rice
Cream of Rice contains less Sodium (difference - 84mg)
Which food is lower in Saturated fat?
Cream of Rice
Cream of Rice is lower in Saturated fat (difference - 1.37g)
Which food is lower in glycemic index?
Cream of Rice
Cream of Rice is lower in glycemic index (difference - 53)
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. Cream of Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173914/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.