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  6. Spanish rice vs. Cream of Wheat

Spanish rice vs. Cream of Wheat — In-Depth Nutrition Comparison

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The main differences between Spanish rice and Cream of Wheat

  • Spanish rice is richer in Manganese, Vitamin K, Selenium, Vitamin B5, and Phosphorus, yet Cream of Wheat is richer in Iron, Vitamin A, Vitamin B6, and Vitamin B2.
  • Daily need coverage for Iron from Cream of Wheat is 48% higher.
  • Cream of Wheat contains less Sodium.

Food types used in this article are Restaurant, Mexican, spanish rice and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Infographic

Spanish rice vs Cream of Wheat 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 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Contains more MagnesiumMagnesium +116.7%
Contains more PotassiumPotassium +480%
Contains more CopperCopper +51.2%
Contains more ZincZinc +182.4%
Contains more PhosphorusPhosphorus +216.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +111.4%
Contains more CalciumCalcium +220%
Contains more IronIron +331.3%
Contains less SodiumSodium -80.7%

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 0% 46% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B5Vitamin B5 +406.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +12900%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +673%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B2Vitamin B2 +183.8%
Contains more Vitamin B3Vitamin B3 +30.1%
Contains more Vitamin B6Vitamin B6 +276.8%
Contains more FolateFolate +24%
~equal in Vitamin D ~µg

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
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more ProteinProtein +78.3%
Contains more FatsFats +2104.2%
Contains more CarbsCarbs +138.2%
Contains more OtherOther +293.2%
Contains more WaterWater +44.2%

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
19% 16% 65%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated Fat +4478.8%
Contains more Poly. FatPolyunsaturated fat +1629.1%
Contains less Sat. FatSaturated Fat -96.2%

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
100%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +442.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Cream of Wheat
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spanish rice Cream of Wheat Opinion
Calories 185kcal 62kcal Spanish rice
Protein 3.28g 1.84g Spanish rice
Fats 5.29g 0.24g Spanish rice
Vitamin C 0.1mg 0mg Spanish rice
Net carbs 29.96g 12.48g Spanish rice
Carbs 31.16g 13.08g Spanish rice
Magnesium 13mg 6mg Spanish rice
Calcium 20mg 64mg Cream of Wheat
Potassium 116mg 20mg Spanish rice
Iron 1.15mg 4.96mg Cream of Wheat
Sugar 1.3g 0.07g Cream of Wheat
Fiber 1.2g 0.6g Spanish rice
Copper 0.065mg 0.043mg Spanish rice
Zinc 0.48mg 0.17mg Spanish rice
Starch 27.55g Spanish rice
Phosphorus 57mg 18mg Spanish rice
Sodium 528mg 102mg Cream of Wheat
Vitamin A 100IU 773IU Cream of Wheat
Vitamin A 6µg 232µg Cream of Wheat
Vitamin E 0.6mg 0.02mg Spanish rice
Manganese 0.39mg 0mg Spanish rice
Selenium 7.4µg 3.5µg Spanish rice
Vitamin B1 0.183mg 0.232mg Cream of Wheat
Vitamin B2 0.074mg 0.21mg Cream of Wheat
Vitamin B3 2.378mg 3.093mg Cream of Wheat
Vitamin B5 0.415mg 0.082mg Spanish rice
Vitamin B6 0.082mg 0.309mg Cream of Wheat
Vitamin B12 0.08µg 0µg Spanish rice
Vitamin K 13µg 0.1µg Spanish rice
Folate 50µg 62µg Cream of Wheat
Trans Fat 0.07g Cream of Wheat
Choline 9.1mg Spanish rice
Saturated Fat 1.005g 0.038g Cream of Wheat
Monounsaturated Fat 1.511g 0.033g Spanish rice
Polyunsaturated fat 2.317g 0.134g Spanish rice
Tryptophan 0.044mg 0.025mg Spanish rice
Threonine 0.098mg 0.058mg Spanish rice
Isoleucine 0.109mg 0.08mg Spanish rice
Leucine 0.24mg 0.139mg Spanish rice
Lysine 0.131mg 0.047mg Spanish rice
Methionine 0.071mg 0.034mg Spanish rice
Phenylalanine 153mg 0.099mg Spanish rice
Valine 0.137mg 0.089mg Spanish rice
Histidine 0.071mg 0.042mg 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
Spanish rice Cream of Wheat
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
26%
Cream of Wheat
Minerals Daily Need Coverage Score
29%
Spanish rice
27%
Cream of Wheat

Comparison summary

Which food is richer in minerals?
Spanish rice
Spanish rice is relatively richer in minerals
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 426mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 0.967g)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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
  2. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.