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  6. Spanish rice vs. Grape-Nuts Cereal

Spanish rice vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison

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A recap on differences between spanish rice and grape-Nuts Cereal

  • Grape-Nuts Cereal is higher than spanish rice in iron, manganese, folate, vitamin B6, phosphorus, fiber, vitamin B3, vitamin B1, copper, and magnesium.
  • Grape-Nuts Cereal covers your daily iron needs 336% more than spanish rice.
  • The glycemic index of spanish rice is lower.

Food varieties used in this article are Restaurant, Mexican, spanish rice and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.

Infographic

Spanish rice vs Grape-Nuts 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 89% 9.6% 35% 1050% 113% 56% 200% 61% 422% 50%
Contains more MagnesiumMagnesium +853.8%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +244.8%
Contains more IronIron +2334.8%
Contains more CopperCopper +423.1%
Contains more ZincZinc +331.3%
Contains more PhosphorusPhosphorus +719.3%
Contains less SodiumSodium -11.9%
Contains more ManganeseManganese +729.7%
Contains more SeleniumSelenium +23%

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% 2% 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 0.33% 0% 12% 0% 163% 28% 162% 52% 198% 0% 5% 259% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +550%
Contains more Vitamin B1Vitamin B1 +255.2%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin B3Vitamin B3 +262.5%
Contains more Vitamin B5Vitamin B5 +110.1%
Contains more Vitamin B6Vitamin B6 +948.8%
Contains more FolateFolate +590%
Contains more CholineCholine +250.5%
~equal in Vitamin C ~0.1mg
~equal in Vitamin E ~0.62mg
~equal in Vitamin D ~0µg

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
11% 2% 80% 4% 3%
Protein: 11.22 g
Fats: 1.81 g
Carbs: 80.49 g
Water: 3.5 g
Other: 2.98 g
Contains more FatsFats +192.3%
Contains more WaterWater +1572.6%
Contains more ProteinProtein +242.1%
Contains more CarbsCarbs +158.3%
Contains more OtherOther +72.3%

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
26% 16% 59%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.21 g
Polyunsaturated fat: Poly. Fat 0.78 g
Contains more Mono. FatMonounsaturated fat +619.5%
Contains more Poly. FatPolyunsaturated fat +197.1%
Contains less Sat. FatSaturated fat -66.2%

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 Grape-Nuts Cereal
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 Spanish rice Grape-Nuts Cereal DV% diff.
Iron 1.15mg 28mg 336%
Manganese 0.39mg 3.236mg 124%
Folate 50µg 345µg 74%
Vitamin B6 0.082mg 0.86mg 60%
Phosphorus 57mg 467mg 59%
Fiber 1.2g 13g 47%
Vitamin B3 2.378mg 8.62mg 39%
Vitamin B1 0.183mg 0.65mg 39%
Copper 0.065mg 0.34mg 31%
Magnesium 13mg 124mg 26%
Protein 3.28g 11.22g 16%
Carbs 31.16g 80.49g 16%
Zinc 0.48mg 2.07mg 14%
Starch 27.55g 11%
Polyunsaturated fat 2.317g 0.78g 10%
Vitamin K 13µg 2µg 9%
Phenylalanine 153mg 9%
Calories 185kcal 361kcal 9%
Vitamin B5 0.415mg 0.872mg 9%
Potassium 116mg 400mg 8%
Fats 5.29g 1.81g 5%
Vitamin B2 0.074mg 0.12mg 4%
Choline 9.1mg 31.9mg 4%
Sodium 528mg 465mg 3%
Vitamin B12 0.08µg 0µg 3%
Saturated fat 1.005g 0.34g 3%
Monounsaturated fat 1.511g 0.21g 3%
Selenium 7.4µg 9.1µg 3%
Vitamin A 6µg 0µg 1%
Calcium 20mg 32mg 1%
Fructose 0.42g 1%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 29.96g 67.49g N/A
Sugar 1.3g 8.86g N/A
Vitamin E 0.6mg 0.62mg 0%
Trans fat 0.07g 0g N/A
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 0g 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
Spanish rice Grape-Nuts 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
19%
Spanish rice
69%
Grape-Nuts Cereal
Minerals Daily Need Coverage Score
29%
Spanish rice
209%
Grape-Nuts Cereal

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 7.56g)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Grape-Nuts Cereal
Grape-Nuts Cereal contains less Sodium (difference - 63mg)
Which food is lower in Saturated fat?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Saturated fat (difference - 0.665g)
Which food is richer in minerals?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in minerals
Which food is richer in vitamins?
Grape-Nuts Cereal
Grape-Nuts 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
  2. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/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.