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  6. Spanish rice vs. Post Golden Crisp Cereal

Spanish rice vs. Post Golden Crisp Cereal — In-Depth Nutrition Comparison

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Significant differences between Spanish rice and Post Golden Crisp Cereal

  • The amount of Vitamin B12, Vitamin B6, Vitamin B2, Vitamin B1, Vitamin B3, Vitamin A, Folate, Selenium, Iron, and Vitamin D in Post Golden Crisp Cereal is higher than in Spanish rice.
  • Post Golden Crisp Cereal covers your daily Vitamin B12 needs 230% more than Spanish rice.

Specific food types used in this comparison are Restaurant, Mexican, spanish rice and Cereals ready-to-eat, POST, GOLDEN CRISP.

Infographic

Spanish rice vs Post Golden Crisp 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 42% 4.5% 16% 251% 67% 153% 97% 12% 0% 265%
Contains more CalciumCalcium +33.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +353.8%
Contains more PotassiumPotassium +51.7%
Contains more IronIron +482.6%
Contains more CopperCopper +207.7%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +298.2%
Contains less SodiumSodium -82%
Contains more SeleniumSelenium +556.8%

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% 167% 6.6% 222% 350% 369% 347% 0% 438% 700% 2.3% 278% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1344.4%
Contains more Vitamin AVitamin A +2678%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +665%
Contains more Vitamin B2Vitamin B2 +2062.2%
Contains more Vitamin B3Vitamin B3 +678%
Contains more Vitamin B6Vitamin B6 +2217.1%
Contains more Vitamin B12Vitamin B12 +6900%
Contains more FolateFolate +640%
Contains more CholineCholine +51.6%

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
6% 2% 90%
Protein: 5.5 g
Fats: 1.7 g
Carbs: 90.1 g
Water: 1.4 g
Other: 1.3 g
Contains more FatsFats +211.2%
Contains more WaterWater +4081.4%
Contains more OtherOther +33.1%
Contains more ProteinProtein +67.7%
Contains more CarbsCarbs +189.2%

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
14% 43% 43%
Saturated Fat: Sat. Fat 0.2 g
Monounsaturated Fat: Mono. Fat 0.6 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains more Mono. FatMonounsaturated Fat +151.8%
Contains more Poly. FatPolyunsaturated fat +286.2%
Contains less Sat. FatSaturated Fat -80.1%

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 Post Golden Crisp Cereal
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 Spanish rice Post Golden Crisp Cereal Opinion
Calories 185kcal 380kcal Post Golden Crisp Cereal
Protein 3.28g 5.5g Post Golden Crisp Cereal
Fats 5.29g 1.7g Spanish rice
Vitamin C 0.1mg 0mg Spanish rice
Net carbs 29.96g 85.1g Post Golden Crisp Cereal
Carbs 31.16g 90.1g Post Golden Crisp Cereal
Vitamin D 0IU 296IU Post Golden Crisp Cereal
Magnesium 13mg 59mg Post Golden Crisp Cereal
Calcium 20mg 15mg Spanish rice
Potassium 116mg 176mg Post Golden Crisp Cereal
Iron 1.15mg 6.7mg Post Golden Crisp Cereal
Sugar 1.3g 53.6g Spanish rice
Fiber 1.2g 5g Post Golden Crisp Cereal
Copper 0.065mg 0.2mg Post Golden Crisp Cereal
Zinc 0.48mg 5.6mg Post Golden Crisp Cereal
Starch 27.55g Spanish rice
Phosphorus 57mg 227mg Post Golden Crisp Cereal
Sodium 528mg 95mg Post Golden Crisp Cereal
Vitamin A 100IU 2778IU Post Golden Crisp Cereal
Vitamin A 6µg 832µg Post Golden Crisp Cereal
Vitamin E 0.6mg 0.33mg Spanish rice
Vitamin D 0µg 7.4µg Post Golden Crisp Cereal
Manganese 0.39mg Spanish rice
Selenium 7.4µg 48.6µg Post Golden Crisp Cereal
Vitamin B1 0.183mg 1.4mg Post Golden Crisp Cereal
Vitamin B2 0.074mg 1.6mg Post Golden Crisp Cereal
Vitamin B3 2.378mg 18.5mg Post Golden Crisp Cereal
Vitamin B5 0.415mg Spanish rice
Vitamin B6 0.082mg 1.9mg Post Golden Crisp Cereal
Vitamin B12 0.08µg 5.6µg Post Golden Crisp Cereal
Vitamin K 13µg 0.9µg Spanish rice
Folate 50µg 370µg Post Golden Crisp Cereal
Trans Fat 0.07g 0g Post Golden Crisp Cereal
Choline 9.1mg 13.8mg Post Golden Crisp Cereal
Saturated Fat 1.005g 0.2g Post Golden Crisp Cereal
Monounsaturated Fat 1.511g 0.6g Spanish rice
Polyunsaturated fat 2.317g 0.6g 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
Spanish rice Post Golden Crisp 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
222%
Post Golden Crisp Cereal
Minerals Daily Need Coverage Score
29%
Spanish rice
91%
Post Golden Crisp Cereal

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 52.3g)
Which food contains less Sodium?
Post Golden Crisp Cereal
Post Golden Crisp Cereal contains less Sodium (difference - 433mg)
Which food is lower in Saturated Fat?
Post Golden Crisp Cereal
Post Golden Crisp Cereal is lower in Saturated Fat (difference - 0.805g)
Which food is lower in glycemic index?
Post Golden Crisp Cereal
Post Golden Crisp Cereal is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Post Golden Crisp Cereal
Post Golden Crisp Cereal is relatively richer in minerals
Which food is richer in vitamins?
Post Golden Crisp Cereal
Post Golden Crisp 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. Post Golden Crisp Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171652/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.