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  6. Spanish rice vs. Bran cereal

Spanish rice vs. Bran cereal — In-Depth Nutrition Comparison

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How are Spanish rice and Bran cereal different?

  • Bran cereal is higher than Spanish rice in Vitamin B6, Vitamin B12, Folate, Manganese, Iron, Vitamin B2, Vitamin B1, Phosphorus, Fiber, and Zinc.
  • Bran cereal covers your daily need of Vitamin B6 917% more than Spanish rice.

Restaurant, Mexican, spanish rice and Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original types were used in this article.

Infographic

Spanish rice vs Bran cereal 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 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 259% 117% 90% 660% 347% 338% 493% 34% 967% 51%
Contains more MagnesiumMagnesium +2684.6%
Contains more CalciumCalcium +1845%
Contains more PotassiumPotassium +779.3%
Contains more IronIron +1430.4%
Contains more CopperCopper +1500%
Contains more ZincZinc +2483.3%
Contains more PhosphorusPhosphorus +1917.5%
Contains less SodiumSodium -51.1%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +27%

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 0.33% 6% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 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 67% 105% 24% 129% 568% 625% 278% 64% 2769% 2350% 13% 983% 27%
Contains more Vitamin KVitamin K +150%
Contains more Vitamin CVitamin C +19900%
Contains more Vitamin AVitamin A +1647%
Contains more Vitamin EVitamin E +98.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1140.4%
Contains more Vitamin B2Vitamin B2 +3562.2%
Contains more Vitamin B3Vitamin B3 +522.4%
Contains more Vitamin B5Vitamin B5 +155.4%
Contains more Vitamin B6Vitamin B6 +14534.1%
Contains more Vitamin B12Vitamin B12 +23400%
Contains more FolateFolate +2520%
Contains more CholineCholine +442.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 5% 74% 2% 6%
Protein: 13.14 g
Fats: 4.9 g
Carbs: 74.24 g
Water: 2.12 g
Other: 5.6 g
Contains more WaterWater +2661.3%
Contains more ProteinProtein +300.6%
Contains more CarbsCarbs +138.3%
Contains more OtherOther +223.7%
~equal in Fats ~4.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 31% 48%
Saturated Fat: Sat. Fat 1.005 g
Monounsaturated Fat: Mono. Fat 1.511 g
Polyunsaturated fat: Poly. Fat 2.317 g
28% 22% 50%
Saturated Fat: Sat. Fat 1.1 g
Monounsaturated Fat: Mono. Fat 0.89 g
Polyunsaturated fat: Poly. Fat 2 g
Contains more Mono. FatMonounsaturated Fat +69.8%
Contains more Poly. FatPolyunsaturated fat +15.9%
~equal in Saturated Fat ~1.1g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 2%
Starch: 27.55 g
Sucrose: 0.38 g
Glucose: 0.5 g
Fructose: 0.42 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
58% 35% 3% 3%
Starch: 21.8 g
Sucrose: 13.2 g
Glucose: 1.07 g
Fructose: 0.36 g
Lactose: 0 g
Maltose: 1.06 g
Galactose: 0 g
Contains more StarchStarch +26.4%
Contains more FructoseFructose +16.7%
Contains more SucroseSucrose +3373.7%
Contains more GlucoseGlucose +114%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spanish rice Bran cereal Opinion
Calories 185kcal 259kcal Bran cereal
Protein 3.28g 13.14g Bran cereal
Fats 5.29g 4.9g Spanish rice
Vitamin C 0.1mg 20mg Bran cereal
Net carbs 29.96g 44.94g Bran cereal
Carbs 31.16g 74.24g Bran cereal
Vitamin D 0IU 170IU Bran cereal
Magnesium 13mg 362mg Bran cereal
Calcium 20mg 389mg Bran cereal
Potassium 116mg 1020mg Bran cereal
Iron 1.15mg 17.6mg Bran cereal
Sugar 1.3g 15.69g Spanish rice
Fiber 1.2g 29.3g Bran cereal
Copper 0.065mg 1.04mg Bran cereal
Zinc 0.48mg 12.4mg Bran cereal
Starch 27.55g 21.8g Spanish rice
Phosphorus 57mg 1150mg Bran cereal
Sodium 528mg 258mg Bran cereal
Vitamin A 100IU 1747IU Bran cereal
Vitamin A RAE 6µg 522µg Bran cereal
Vitamin E 0.6mg 1.19mg Bran cereal
Vitamin D 0µg 4.3µg Bran cereal
Manganese 0.39mg 7.41mg Bran cereal
Selenium 7.4µg 9.4µg Bran cereal
Vitamin B1 0.183mg 2.27mg Bran cereal
Vitamin B2 0.074mg 2.71mg Bran cereal
Vitamin B3 2.378mg 14.8mg Bran cereal
Vitamin B5 0.415mg 1.06mg Bran cereal
Vitamin B6 0.082mg 12mg Bran cereal
Vitamin B12 0.08µg 18.8µg Bran cereal
Vitamin K 13µg 5.2µg Spanish rice
Folate 50µg 1310µg Bran cereal
Trans Fat 0.07g 0g Bran cereal
Choline 9.1mg 49.4mg Bran cereal
Saturated Fat 1.005g 1.1g Spanish rice
Monounsaturated Fat 1.511g 0.89g Spanish rice
Polyunsaturated fat 2.317g 2g Spanish rice
Tryptophan 0.044mg 0.22mg Bran cereal
Threonine 0.098mg 0.38mg Bran cereal
Isoleucine 0.109mg 0.35mg Bran cereal
Leucine 0.24mg 0.7mg Bran cereal
Lysine 0.131mg 0.35mg Bran cereal
Methionine 0.071mg 0.17mg Bran cereal
Phenylalanine 153mg 0.48mg Spanish rice
Valine 0.137mg 0.52mg Bran cereal
Histidine 0.071mg 0.28mg Bran cereal
Fructose 0.42g 0.36g Spanish rice
Omega-3 - ALA 0.238g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g Spanish rice
Omega-6 - Eicosadienoic acid 0.002g 0g 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
Spanish rice Bran cereal
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
20%
Spanish rice
615%
Bran cereal
Minerals Daily Need Coverage Score
29%
Spanish rice
335%
Bran cereal

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 14.39g)
Which food is lower in Saturated Fat?
Spanish rice
Spanish rice is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Bran cereal
Bran cereal contains less Sodium (difference - 270mg)
Which food is richer in minerals?
Bran cereal
Bran cereal is relatively richer in minerals
Which food is richer in vitamins?
Bran cereal
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. 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.