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  6. Raisin Bran Cereal vs. Spanish rice

Raisin Bran Cereal vs. Spanish rice — In-Depth Nutrition Comparison

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Differences between Raisin Bran Cereal and Spanish rice

  • Spanish rice contains less Iron, Vitamin B12, Folate, Vitamin B6, Selenium, Zinc, Vitamin B2, Copper, Phosphorus, and Vitamin B3 than Raisin Bran Cereal.
  • Raisin Bran Cereal's daily need coverage for Iron is 176% higher.
  • Spanish rice contains 32 times less Vitamin B12 than Raisin Bran Cereal. Raisin Bran Cereal contains 2.53µg of Vitamin B12, while Spanish rice contains 0.08µg.

The food types used in this comparison are Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Restaurant, Mexican, spanish rice.

Infographic

Raisin Bran 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 97% 9.9% 48% 572% 169% 173% 145% 61% 0% 211%
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 +946.2%
Contains more CalciumCalcium +65%
Contains more PotassiumPotassium +370.7%
Contains more IronIron +1226.1%
Contains more CopperCopper +681.5%
Contains more ZincZinc +1225%
Contains more PhosphorusPhosphorus +494.7%
Contains less SodiumSodium -11.7%
Contains more SeleniumSelenium +421.6%

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% 51% 3.6% 75% 158% 166% 159% 0% 196% 316% 0.75% 254% 13%
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 +747%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +244.3%
Contains more Vitamin B2Vitamin B2 +873%
Contains more Vitamin B3Vitamin B3 +256.2%
Contains more Vitamin B6Vitamin B6 +936.6%
Contains more Vitamin B12Vitamin B12 +3062.5%
Contains more FolateFolate +578%
Contains more CholineCholine +164.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin KVitamin K +4233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 80% 8% 3%
Protein: 7.63 g
Fats: 1.87 g
Carbs: 80.37 g
Water: 7.5 g
Other: 2.63 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 +132.6%
Contains more CarbsCarbs +157.9%
Contains more OtherOther +52%
Contains more FatsFats +182.9%
Contains more WaterWater +680.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 21% 54%
Saturated Fat: Sat. Fat 0.424 g
Monounsaturated Fat: Mono. Fat 0.357 g
Polyunsaturated fat: Poly. Fat 0.908 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 -57.8%
Contains more Mono. FatMonounsaturated Fat +323.2%
Contains more Poly. FatPolyunsaturated fat +155.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Bran Cereal Spanish rice Opinion
Calories 342kcal 185kcal Raisin Bran Cereal
Protein 7.63g 3.28g Raisin Bran Cereal
Fats 1.87g 5.29g Spanish rice
Vitamin C 0mg 0.1mg Spanish rice
Net carbs 70.17g 29.96g Raisin Bran Cereal
Carbs 80.37g 31.16g Raisin Bran Cereal
Vitamin D 102IU 0IU Raisin Bran Cereal
Magnesium 136mg 13mg Raisin Bran Cereal
Calcium 33mg 20mg Raisin Bran Cereal
Potassium 546mg 116mg Raisin Bran Cereal
Iron 15.25mg 1.15mg Raisin Bran Cereal
Sugar 33.04g 1.3g Spanish rice
Fiber 10.2g 1.2g Raisin Bran Cereal
Copper 0.508mg 0.065mg Raisin Bran Cereal
Zinc 6.36mg 0.48mg Raisin Bran Cereal
Starch 27.55g Spanish rice
Phosphorus 339mg 57mg Raisin Bran Cereal
Sodium 466mg 528mg Raisin Bran Cereal
Vitamin A 847IU 100IU Raisin Bran Cereal
Vitamin A 253µg 6µg Raisin Bran Cereal
Vitamin E 0.18mg 0.6mg Spanish rice
Vitamin D 2.5µg 0µg Raisin Bran Cereal
Manganese 0.39mg Spanish rice
Selenium 38.6µg 7.4µg Raisin Bran Cereal
Vitamin B1 0.63mg 0.183mg Raisin Bran Cereal
Vitamin B2 0.72mg 0.074mg Raisin Bran Cereal
Vitamin B3 8.47mg 2.378mg Raisin Bran Cereal
Vitamin B5 0.415mg Spanish rice
Vitamin B6 0.85mg 0.082mg Raisin Bran Cereal
Vitamin B12 2.53µg 0.08µg Raisin Bran Cereal
Vitamin K 0.3µg 13µg Spanish rice
Folate 339µg 50µg Raisin Bran Cereal
Trans Fat 0g 0.07g Raisin Bran Cereal
Choline 24.1mg 9.1mg Raisin Bran Cereal
Saturated Fat 0.424g 1.005g Raisin Bran Cereal
Monounsaturated Fat 0.357g 1.511g Spanish rice
Polyunsaturated fat 0.908g 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
Raisin Bran 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
107%
Raisin Bran Cereal
20%
Spanish rice
Minerals Daily Need Coverage Score
149%
Raisin Bran Cereal
29%
Spanish rice

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 31.74g)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Raisin Bran Cereal
Raisin Bran Cereal contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Raisin Bran Cereal
Raisin Bran Cereal is lower in Saturated Fat (difference - 0.581g)
Which food is richer in minerals?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in minerals
Which food is richer in vitamins?
Raisin Bran Cereal
Raisin Bran 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. Raisin Bran Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172996/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.