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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% 247% 8% 50% 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% 2% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Contains more Vitamin AVitamin A +12233.3%
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 DV% diff.
Vitamin B12 5µg 0.08µg 205%
Vitamin B6 1.7mg 0.082mg 124%
Vitamin B2 1.4mg 0.074mg 102%
Iron 9mg 1.15mg 98%
Vitamin B3 16.7mg 2.378mg 90%
Vitamin B1 1.25mg 0.183mg 89%
Vitamin A 740µg 6µg 82%
Folate 333µg 50µg 71%
Zinc 7.5mg 0.48mg 64%
Phosphorus 237mg 57mg 26%
Selenium 19.9µg 7.4µg 23%
Carbs 83g 31.16g 17%
Vitamin D 133IU 0IU 17%
Vitamin D 3.3µg 0µg 17%
Manganese 0.39mg 17%
Copper 0.2mg 0.065mg 15%
Magnesium 72mg 13mg 14%
Fiber 4.4g 1.2g 13%
Starch 27.55g 11%
Vitamin K 1.2µg 13µg 10%
Calories 390kcal 185kcal 10%
Phenylalanine 153mg 9%
Vitamin B5 0.415mg 8%
Protein 6.6g 3.28g 7%
Polyunsaturated fat 1.7g 2.317g 4%
Potassium 212mg 116mg 3%
Sodium 596mg 528mg 3%
Choline 15.5mg 9.1mg 1%
Fructose 0.42g 1%
Vitamin E 0.4mg 0.6mg 1%
Fats 5g 5.29g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 78.6g 29.96g N/A
Calcium 24mg 20mg 0%
Sugar 34.7g 1.3g N/A
Trans fat 0.5g 0.07g N/A
Saturated fat 0.9g 1.005g 0%
Monounsaturated fat 1.7g 1.511g 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

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
195%
Cereals ready-to-eat, Post, Waffle Crisp
19%
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.