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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% 277% 6.6% 111% 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% 2% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Contains more Vitamin AVitamin A +13766.7%
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 DV% diff.
Vitamin B12 5.6µg 0.08µg 230%
Vitamin B6 1.9mg 0.082mg 140%
Vitamin B2 1.6mg 0.074mg 117%
Vitamin B1 1.4mg 0.183mg 101%
Vitamin B3 18.5mg 2.378mg 101%
Vitamin A 832µg 6µg 92%
Folate 370µg 50µg 80%
Selenium 48.6µg 7.4µg 75%
Iron 6.7mg 1.15mg 69%
Zinc 5.6mg 0.48mg 47%
Vitamin D 7.4µg 0µg 37%
Vitamin D 296IU 0IU 37%
Phosphorus 227mg 57mg 24%
Carbs 90.1g 31.16g 20%
Sodium 95mg 528mg 19%
Manganese 0.39mg 17%
Fiber 5g 1.2g 15%
Copper 0.2mg 0.065mg 15%
Starch 27.55g 11%
Polyunsaturated fat 0.6g 2.317g 11%
Magnesium 59mg 13mg 11%
Vitamin K 0.9µg 13µg 10%
Calories 380kcal 185kcal 10%
Phenylalanine 153mg 9%
Vitamin B5 0.415mg 8%
Fats 1.7g 5.29g 6%
Protein 5.5g 3.28g 4%
Saturated fat 0.2g 1.005g 4%
Vitamin E 0.33mg 0.6mg 2%
Potassium 176mg 116mg 2%
Monounsaturated fat 0.6g 1.511g 2%
Calcium 15mg 20mg 1%
Choline 13.8mg 9.1mg 1%
Fructose 0.42g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 85.1g 29.96g N/A
Sugar 53.6g 1.3g N/A
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 0.002g N/A
Omega-6 - Linoleic acid 2.052g N/A

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
19%
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.