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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 the 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.
  • The glycemic index of spanish rice is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 89% 9.6% 35% 1050% 113% 56% 200% 61% 422% 50%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
Contains more MagnesiumMagnesium +853.8%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +244.8%
Contains more IronIron +2334.8%
Contains more CopperCopper +423.1%
Contains more ZincZinc +331.3%
Contains more PhosphorusPhosphorus +719.3%
Contains less SodiumSodium -11.9%
Contains more ManganeseManganese +729.7%
Contains more SeleniumSelenium +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.
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 0.33% 0% 12% 0% 163% 28% 162% 52% 198% 0% 5% 259% 17%
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 0.33% 2% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Contains more Vitamin B1Vitamin B1 +255.2%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin B3Vitamin B3 +262.5%
Contains more Vitamin B5Vitamin B5 +110.1%
Contains more Vitamin B6Vitamin B6 +948.8%
Contains more FolateFolate +590%
Contains more CholineCholine +250.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +550%
~equal in Vitamin C ~0.1mg
~equal in Vitamin E ~0.6mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Spanish rice DV% diff.
Iron 28mg 1.15mg 336%
Manganese 3.236mg 0.39mg 124%
Folate 345µg 50µg 74%
Vitamin B6 0.86mg 0.082mg 60%
Phosphorus 467mg 57mg 59%
Fiber 13g 1.2g 47%
Vitamin B3 8.62mg 2.378mg 39%
Vitamin B1 0.65mg 0.183mg 39%
Copper 0.34mg 0.065mg 31%
Magnesium 124mg 13mg 26%
Protein 11.22g 3.28g 16%
Carbs 80.49g 31.16g 16%
Zinc 2.07mg 0.48mg 14%
Starch 27.55g 11%
Polyunsaturated fat 0.78g 2.317g 10%
Vitamin K 2µg 13µg 9%
Phenylalanine 153mg 9%
Calories 361kcal 185kcal 9%
Vitamin B5 0.872mg 0.415mg 9%
Potassium 400mg 116mg 8%
Fats 1.81g 5.29g 5%
Vitamin B2 0.12mg 0.074mg 4%
Choline 31.9mg 9.1mg 4%
Sodium 465mg 528mg 3%
Vitamin B12 0µg 0.08µg 3%
Saturated fat 0.34g 1.005g 3%
Monounsaturated fat 0.21g 1.511g 3%
Selenium 9.1µg 7.4µg 3%
Vitamin A 0µg 6µg 1%
Calcium 32mg 20mg 1%
Fructose 0.42g 1%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 67.49g 29.96g N/A
Sugar 8.86g 1.3g N/A
Vitamin E 0.62mg 0.6mg 0%
Trans fat 0g 0.07g N/A
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 0g 0.002g N/A
Omega-6 - Linoleic acid 2.052g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +242.1%
Contains more CarbsCarbs +158.3%
Contains more OtherOther +72.3%
Contains more FatsFats +192.3%
Contains more WaterWater +1572.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 16% 59%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.21 g
Polyunsaturated fat: Poly. Fat 0.78 g
21% 31% 48%
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 -66.2%
Contains more Mono. FatMonounsaturated fat +619.5%
Contains more Poly. FatPolyunsaturated fat +197.1%

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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.