Kellogg's Special K vs. Spanish rice — In-Depth Nutrition Comparison

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The main differences between kellogg's Special K and spanish rice

Kellogg's Special K is richer than spanish rice in vitamin B12, vitamin B6, iron, folate, vitamin B2, vitamin B3, vitamin B1, vitamin E, selenium, and vitamin C.
Daily need coverage for vitamin B12 for kellogg's Special K is 805% higher.
Kellogg's Special K contains 680 times more vitamin C than spanish rice. Kellogg's Special K contains 68mg of vitamin C, while spanish rice contains 0.1mg.
Spanish rice has a lower glycemic index than kellogg's Special K.

Food types used in this article are Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 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.

Kellogg's Special K

Spanish rice

Contains more CalciumCalcium	+15%
Contains more IronIron	+2334.8%
Contains more CopperCopper	+175.4%
Contains more ZincZinc	+43.8%
Contains more SeleniumSelenium	+641.9%

Contains more PotassiumPotassium	+118.9%
Contains more PhosphorusPhosphorus	+18.8%
Contains less SodiumSodium	-20.8%

~equal in Magnesium ~13mg

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.

Kellogg's Special K

Spanish rice

Contains more Vitamin CVitamin C	+67900%
Contains more Vitamin AVitamin A	+8233.3%
Contains more Vitamin EVitamin E	+2450%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+823.5%
Contains more Vitamin B2Vitamin B2	+2481.1%
Contains more Vitamin B3Vitamin B3	+850.4%
Contains more Vitamin B6Vitamin B6	+7753.7%
Contains more Vitamin B12Vitamin B12	+24150%
Contains more FolateFolate	+2480%
Contains more CholineCholine	+20.9%

Contains more Vitamin KVitamin K

+12900%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	19.4µg	0.08µg	805%
Vitamin B6	6.44mg	0.082mg	489%
Iron	28mg	1.15mg	336%
Folate	1290µg	50µg	310%
Vitamin B2	1.91mg	0.074mg	141%
Vitamin B1	1.69mg	0.183mg	126%
Vitamin B3	22.6mg	2.378mg	126%
Vitamin E	15.3mg	0.6mg	98%
Selenium	54.9µg	7.4µg	86%
Vitamin C	68mg	0.1mg	75%
Vitamin A	500µg	6µg	55%
Protein	17.79g	3.28g	29%
Vitamin D	134IU	0IU	17%
Vitamin D	3.3µg	0µg	17%
Manganese		0.39mg	17%
Carbs	73.4g	31.16g	14%
Copper	0.179mg	0.065mg	13%
Polyunsaturated fat	0.4g	2.317g	13%
Vitamin K	0.1µg	13µg	11%
Starch		27.55g	11%
Calories	377kcal	185kcal	10%
Phenylalanine		153mg	9%
Vitamin B5		0.415mg	8%
Sodium	667mg	528mg	6%
Fats	1.79g	5.29g	5%
Saturated fat	0.4g	1.005g	3%
Monounsaturated fat	0.3g	1.511g	3%
Zinc	0.69mg	0.48mg	2%
Potassium	53mg	116mg	2%
Phosphorus	48mg	57mg	1%
Fiber	1.4g	1.2g	1%
Fructose		0.42g	1%
Net carbs	72g	29.96g	N/A
Magnesium	12mg	13mg	0%
Calcium	23mg	20mg	0%
Sugar	12.69g	1.3g	N/A
Trans fat	0g	0.07g	N/A
Choline	11mg	9.1mg	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