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  6. Grape-Nuts Cereal vs. Spanish rice

Grape-Nuts Cereal vs. Spanish rice — In-Depth Nutrition Comparison

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A recap on differences between Grape-Nuts Cereal and Spanish rice

  • Grape-Nuts Cereal is higher than Spanish rice in Iron, Manganese, Folate, Vitamin B6, Phosphorus, Fiber, Vitamin B3, Vitamin B1, Copper, and Magnesium.
  • Grape-Nuts Cereal covers your daily Iron needs 336% more than Spanish rice.
  • Grape-Nuts Cereal contains 11 times more Fiber than Spanish rice. While Grape-Nuts Cereal contains 13g of Fiber, Spanish rice contains only 1.2g.

Food varieties used in this article are Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Restaurant, Mexican, spanish rice.

Infographic

Grape-Nuts 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.
Grape-Nuts Cereal
Grape-Nuts Cereal
10
:
0
Spanish rice
Spanish rice
Contains more Calcium +60%
Contains more Iron +2334.8%
Contains more Magnesium +853.8%
Contains more Phosphorus +719.3%
Contains more Potassium +244.8%
Contains less Sodium -11.9%
Contains more Zinc +331.3%
Contains more Copper +423.1%
Contains more Manganese +729.7%
Contains more Selenium +23%
Grape-Nuts Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 1050% 89% 201% 36% 61% 57% 114% 423% 50%
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 +60%
Contains more Iron +2334.8%
Contains more Magnesium +853.8%
Contains more Phosphorus +719.3%
Contains more Potassium +244.8%
Contains less Sodium -11.9%
Contains more Zinc +331.3%
Contains more Copper +423.1%
Contains more Manganese +729.7%
Contains more Selenium +23%

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.
Grape-Nuts Cereal
Grape-Nuts Cereal
7
:
3
Spanish rice
Spanish rice
Contains more Vitamin B1 +255.2%
Contains more Vitamin B2 +62.2%
Contains more Vitamin B3 +262.5%
Contains more Vitamin B5 +110.1%
Contains more Vitamin B6 +948.8%
Contains more Folate +590%
Contains more Vitamin A +2400%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +550%
Equal in Vitamin E - 0.6
Equal in Vitamin C - 0.1
Grape-Nuts Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 1% 163% 28% 162% 53% 199% 259% 0% 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 B1 +255.2%
Contains more Vitamin B2 +62.2%
Contains more Vitamin B3 +262.5%
Contains more Vitamin B5 +110.1%
Contains more Vitamin B6 +948.8%
Contains more Folate +590%
Contains more Vitamin A +2400%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +550%
Equal in Vitamin E - 0.6
Equal in Vitamin C - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape-Nuts Cereal
Grape-Nuts Cereal
3
:
2
Spanish rice
Spanish rice
Contains more Protein +242.1%
Contains more Carbs +158.3%
Contains more Other +72.3%
Contains more Fats +192.3%
Contains more Water +1572.6%
Grape-Nuts Cereal
11% 2% 80% 4% 3%
Protein: 11.22 g
Fats: 1.81 g
Carbs: 80.49 g
Water: 3.5 g
Other: 2.98 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 +242.1%
Contains more Carbs +158.3%
Contains more Other +72.3%
Contains more Fats +192.3%
Contains more Water +1572.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape-Nuts Cereal
Grape-Nuts Cereal
1
:
2
Spanish rice
Spanish rice
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +619.5%
Contains more Polyunsaturated fat +197.1%
Grape-Nuts Cereal
26% 16% 59%
Saturated Fat: 0.34 g
Monounsaturated Fat: 0.21 g
Polyunsaturated fat: 0.78 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 -66.2%
Contains more Monounsaturated Fat +619.5%
Contains more Polyunsaturated fat +197.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape-Nuts Cereal Spanish rice
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium 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 Grape-Nuts Cereal Spanish rice Opinion
Net carbs 67.49g 29.96g Grape-Nuts Cereal
Protein 11.22g 3.28g Grape-Nuts Cereal
Fats 1.81g 5.29g Spanish rice
Carbs 80.49g 31.16g Grape-Nuts Cereal
Calories 361kcal 185kcal Grape-Nuts Cereal
Starch 27.55g Spanish rice
Fructose 0.42g Spanish rice
Sugar 8.86g 1.3g Spanish rice
Fiber 13g 1.2g Grape-Nuts Cereal
Calcium 32mg 20mg Grape-Nuts Cereal
Iron 28mg 1.15mg Grape-Nuts Cereal
Magnesium 124mg 13mg Grape-Nuts Cereal
Phosphorus 467mg 57mg Grape-Nuts Cereal
Potassium 400mg 116mg Grape-Nuts Cereal
Sodium 465mg 528mg Grape-Nuts Cereal
Zinc 2.07mg 0.48mg Grape-Nuts Cereal
Copper 0.34mg 0.065mg Grape-Nuts Cereal
Manganese 3.236mg 0.39mg Grape-Nuts Cereal
Selenium 9.1µg 7.4µg Grape-Nuts Cereal
Vitamin A 4IU 100IU Spanish rice
Vitamin A RAE 0µg 6µg Spanish rice
Vitamin E 0.62mg 0.6mg Grape-Nuts Cereal
Vitamin C 0.1mg 0.1mg
Vitamin B1 0.65mg 0.183mg Grape-Nuts Cereal
Vitamin B2 0.12mg 0.074mg Grape-Nuts Cereal
Vitamin B3 8.62mg 2.378mg Grape-Nuts Cereal
Vitamin B5 0.872mg 0.415mg Grape-Nuts Cereal
Vitamin B6 0.86mg 0.082mg Grape-Nuts Cereal
Folate 345µg 50µg Grape-Nuts Cereal
Vitamin B12 0µg 0.08µg Spanish rice
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 Grape-Nuts Cereal
Saturated Fat 0.34g 1.005g Grape-Nuts Cereal
Monounsaturated Fat 0.21g 1.511g Spanish rice
Polyunsaturated fat 0.78g 2.317g Spanish rice
Omega-6 - Eicosadienoic acid 0g 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
Grape-Nuts 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
73%
Grape-Nuts Cereal
21%
Spanish rice
Minerals Daily Need Coverage Score
209%
Grape-Nuts Cereal
29%
Spanish rice

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 7.56g)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Grape-Nuts Cereal
Grape-Nuts Cereal contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Saturated Fat (difference - 0.665g)
Which food is richer in minerals?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in minerals
Which food is richer in vitamins?
Grape-Nuts Cereal
Grape-Nuts 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. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/nutrients
  2. 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.