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  6. Post Golden Crisp Cereal vs. Spanish rice

Post Golden Crisp Cereal vs. Spanish rice — In-Depth Nutrition Comparison

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Significant differences between Post Golden Crisp Cereal and Spanish rice

  • The amount of Vitamin B12, Vitamin B6, Vitamin B2, Vitamin B1, Vitamin B3, Vitamin A, Folate, Selenium, Iron, and Vitamin D in Post Golden Crisp Cereal is higher than in Spanish rice.
  • Post Golden Crisp Cereal covers your daily Vitamin B12 needs 230% more than Spanish rice.

Specific food types used in this comparison are Cereals ready-to-eat, POST, GOLDEN CRISP and Restaurant, Mexican, spanish rice.

Infographic

Post Golden Crisp 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 42% 4.5% 16% 251% 67% 153% 97% 12% 0% 265%
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 +353.8%
Contains more PotassiumPotassium +51.7%
Contains more IronIron +482.6%
Contains more CopperCopper +207.7%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +298.2%
Contains less SodiumSodium -82%
Contains more SeleniumSelenium +556.8%
Contains more CalciumCalcium +33.3%

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% 167% 6.6% 222% 350% 369% 347% 0% 438% 700% 2.3% 278% 7.5%
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% 6% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Contains more Vitamin AVitamin A +2678%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +665%
Contains more Vitamin B2Vitamin B2 +2062.2%
Contains more Vitamin B3Vitamin B3 +678%
Contains more Vitamin B6Vitamin B6 +2217.1%
Contains more Vitamin B12Vitamin B12 +6900%
Contains more FolateFolate +640%
Contains more CholineCholine +51.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin KVitamin K +1344.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 90%
Protein: 5.5 g
Fats: 1.7 g
Carbs: 90.1 g
Water: 1.4 g
Other: 1.3 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 +67.7%
Contains more CarbsCarbs +189.2%
Contains more FatsFats +211.2%
Contains more WaterWater +4081.4%
Contains more OtherOther +33.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 43% 43%
Saturated Fat: Sat. Fat 0.2 g
Monounsaturated Fat: Mono. Fat 0.6 g
Polyunsaturated fat: Poly. Fat 0.6 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 -80.1%
Contains more Mono. FatMonounsaturated Fat +151.8%
Contains more Poly. FatPolyunsaturated fat +286.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Post Golden Crisp Cereal Spanish rice Opinion
Calories 380kcal 185kcal Post Golden Crisp Cereal
Protein 5.5g 3.28g Post Golden Crisp Cereal
Fats 1.7g 5.29g Spanish rice
Vitamin C 0mg 0.1mg Spanish rice
Net carbs 85.1g 29.96g Post Golden Crisp Cereal
Carbs 90.1g 31.16g Post Golden Crisp Cereal
Vitamin D 296IU 0IU Post Golden Crisp Cereal
Magnesium 59mg 13mg Post Golden Crisp Cereal
Calcium 15mg 20mg Spanish rice
Potassium 176mg 116mg Post Golden Crisp Cereal
Iron 6.7mg 1.15mg Post Golden Crisp Cereal
Sugar 53.6g 1.3g Spanish rice
Fiber 5g 1.2g Post Golden Crisp Cereal
Copper 0.2mg 0.065mg Post Golden Crisp Cereal
Zinc 5.6mg 0.48mg Post Golden Crisp Cereal
Starch 27.55g Spanish rice
Phosphorus 227mg 57mg Post Golden Crisp Cereal
Sodium 95mg 528mg Post Golden Crisp Cereal
Vitamin A 2778IU 100IU Post Golden Crisp Cereal
Vitamin A 832µg 6µg Post Golden Crisp Cereal
Vitamin E 0.33mg 0.6mg Spanish rice
Vitamin D 7.4µg 0µg Post Golden Crisp Cereal
Manganese 0.39mg Spanish rice
Selenium 48.6µg 7.4µg Post Golden Crisp Cereal
Vitamin B1 1.4mg 0.183mg Post Golden Crisp Cereal
Vitamin B2 1.6mg 0.074mg Post Golden Crisp Cereal
Vitamin B3 18.5mg 2.378mg Post Golden Crisp Cereal
Vitamin B5 0.415mg Spanish rice
Vitamin B6 1.9mg 0.082mg Post Golden Crisp Cereal
Vitamin B12 5.6µg 0.08µg Post Golden Crisp Cereal
Vitamin K 0.9µg 13µg Spanish rice
Folate 370µg 50µg Post Golden Crisp Cereal
Trans Fat 0g 0.07g Post Golden Crisp Cereal
Choline 13.8mg 9.1mg Post Golden Crisp Cereal
Saturated Fat 0.2g 1.005g Post Golden Crisp Cereal
Monounsaturated Fat 0.6g 1.511g Spanish rice
Polyunsaturated fat 0.6g 2.317g 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
Fructose 0.42g Spanish rice
Omega-3 - ALA 0.238g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g Spanish rice
Omega-6 - Eicosadienoic acid 0.002g Spanish rice
Omega-6 - Linoleic acid 2.052g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Post Golden Crisp Cereal Spanish 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
222%
Post Golden Crisp Cereal
20%
Spanish rice
Minerals Daily Need Coverage Score
91%
Post Golden Crisp Cereal
29%
Spanish rice

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 52.3g)
Which food contains less Sodium?
Post Golden Crisp Cereal
Post Golden Crisp Cereal contains less Sodium (difference - 433mg)
Which food is lower in Saturated Fat?
Post Golden Crisp Cereal
Post Golden Crisp Cereal is lower in Saturated Fat (difference - 0.805g)
Which food is lower in glycemic index?
Post Golden Crisp Cereal
Post Golden Crisp Cereal is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Post Golden Crisp Cereal
Post Golden Crisp Cereal is relatively richer in minerals
Which food is richer in vitamins?
Post Golden Crisp Cereal
Post Golden Crisp 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. Post Golden Crisp Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171652/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.