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  6. Cereals ready-to-eat, Post, Waffle Crisp vs. Spanish rice

Cereals ready-to-eat, Post, Waffle Crisp vs. Spanish rice — In-Depth Nutrition Comparison

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Important differences between Cereals ready-to-eat, Post, Waffle Crisp and Spanish rice

  • Spanish rice has less Vitamin B12, Vitamin B6, Vitamin B2, Iron, Vitamin B3, Vitamin B1, Vitamin A, Folate, Zinc, and Phosphorus.
  • Cereals ready-to-eat, Post, Waffle Crisp's daily need coverage for Vitamin B12 is 205% more.
  • Cereals ready-to-eat, Post, Waffle Crisp has 123 times more Vitamin A than Spanish rice. Cereals ready-to-eat, Post, Waffle Crisp has 740µg of Vitamin A, while Spanish rice has 6µg.

The food varieties used in the comparison are Cereals ready-to-eat, Post, Waffle Crisp and Restaurant, Mexican, spanish rice.

Infographic

Cereals ready-to-eat, Post, Waffle Crisp 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 51% 7.2% 19% 338% 67% 205% 102% 78% 0% 109%
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 +453.8%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +82.8%
Contains more IronIron +682.6%
Contains more CopperCopper +207.7%
Contains more ZincZinc +1462.5%
Contains more PhosphorusPhosphorus +315.8%
Contains more SeleniumSelenium +168.9%
Contains less SodiumSodium -11.4%

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% 150% 8% 99% 313% 323% 313% 0% 392% 625% 3% 250% 8.5%
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 +2400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +583.1%
Contains more Vitamin B2Vitamin B2 +1791.9%
Contains more Vitamin B3Vitamin B3 +602.3%
Contains more Vitamin B6Vitamin B6 +1973.2%
Contains more Vitamin B12Vitamin B12 +6150%
Contains more FolateFolate +566%
Contains more CholineCholine +70.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin KVitamin K +983.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 83% 3% 3%
Protein: 6.6 g
Fats: 5 g
Carbs: 83 g
Water: 2.5 g
Other: 2.9 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 +101.2%
Contains more CarbsCarbs +166.4%
Contains more OtherOther +67.6%
Contains more WaterWater +2241.6%
~equal in Fats ~5.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 40% 40%
Saturated Fat: Sat. Fat 0.9 g
Monounsaturated Fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.7 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 -10.4%
Contains more Mono. FatMonounsaturated Fat +12.5%
Contains more Poly. FatPolyunsaturated fat +36.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereals ready-to-eat, Post, Waffle Crisp 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 Cereals ready-to-eat, Post, Waffle Crisp Spanish rice Opinion
Calories 390kcal 185kcal Cereals ready-to-eat, Post, Waffle Crisp
Protein 6.6g 3.28g Cereals ready-to-eat, Post, Waffle Crisp
Fats 5g 5.29g Spanish rice
Vitamin C 0mg 0.1mg Spanish rice
Net carbs 78.6g 29.96g Cereals ready-to-eat, Post, Waffle Crisp
Carbs 83g 31.16g Cereals ready-to-eat, Post, Waffle Crisp
Vitamin D 133IU 0IU Cereals ready-to-eat, Post, Waffle Crisp
Magnesium 72mg 13mg Cereals ready-to-eat, Post, Waffle Crisp
Calcium 24mg 20mg Cereals ready-to-eat, Post, Waffle Crisp
Potassium 212mg 116mg Cereals ready-to-eat, Post, Waffle Crisp
Iron 9mg 1.15mg Cereals ready-to-eat, Post, Waffle Crisp
Sugar 34.7g 1.3g Spanish rice
Fiber 4.4g 1.2g Cereals ready-to-eat, Post, Waffle Crisp
Copper 0.2mg 0.065mg Cereals ready-to-eat, Post, Waffle Crisp
Zinc 7.5mg 0.48mg Cereals ready-to-eat, Post, Waffle Crisp
Starch 27.55g Spanish rice
Phosphorus 237mg 57mg Cereals ready-to-eat, Post, Waffle Crisp
Sodium 596mg 528mg Spanish rice
Vitamin A 2500IU 100IU Cereals ready-to-eat, Post, Waffle Crisp
Vitamin A 740µg 6µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin E 0.4mg 0.6mg Spanish rice
Vitamin D 3.3µg 0µg Cereals ready-to-eat, Post, Waffle Crisp
Manganese 0.39mg Spanish rice
Selenium 19.9µg 7.4µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B1 1.25mg 0.183mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B2 1.4mg 0.074mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B3 16.7mg 2.378mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B5 0.415mg Spanish rice
Vitamin B6 1.7mg 0.082mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B12 5µg 0.08µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin K 1.2µg 13µg Spanish rice
Folate 333µg 50µg Cereals ready-to-eat, Post, Waffle Crisp
Trans Fat 0.5g 0.07g Spanish rice
Choline 15.5mg 9.1mg Cereals ready-to-eat, Post, Waffle Crisp
Saturated Fat 0.9g 1.005g Cereals ready-to-eat, Post, Waffle Crisp
Monounsaturated Fat 1.7g 1.511g Cereals ready-to-eat, Post, Waffle Crisp
Polyunsaturated fat 1.7g 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
Cereals ready-to-eat, Post, Waffle Crisp 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
191%
Cereals ready-to-eat, Post, Waffle Crisp
20%
Spanish rice
Minerals Daily Need Coverage Score
97%
Cereals ready-to-eat, Post, Waffle Crisp
29%
Spanish rice

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 33.4g)
Which food contains less Sodium?
Spanish rice
Spanish rice contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp is relatively richer in minerals
Which food is richer in vitamins?
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp 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. Cereals ready-to-eat, Post, Waffle Crisp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174628/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.