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  6. Spanish rice vs. Cereals ready-to-eat, Post, Waffle Crisp

Spanish rice vs. Cereals ready-to-eat, Post, Waffle Crisp — In-Depth Nutrition Comparison

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Important differences between Spanish rice and Cereals ready-to-eat, Post, Waffle Crisp

  • Spanish rice has less Vitamin B12, Vitamin B6, Vitamin B2, Iron, Vitamin B3, Vitamin B1, Vitamin A, Folate, Zinc, and Phosphorus.
  • Cereals ready-to-eat, Post, Waffle Crisp's daily need coverage for Vitamin B12 is 205% more.

The food varieties used in the comparison are Restaurant, Mexican, spanish rice and Cereals ready-to-eat, Post, Waffle Crisp.

Infographic

Spanish rice vs Cereals ready-to-eat, Post, Waffle Crisp 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 51% 7.2% 19% 338% 67% 205% 102% 78% 0% 109%
Contains less SodiumSodium -11.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +453.8%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +82.8%
Contains more IronIron +682.6%
Contains more CopperCopper +207.7%
Contains more ZincZinc +1462.5%
Contains more PhosphorusPhosphorus +315.8%
Contains more SeleniumSelenium +168.9%

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% 150% 8% 99% 313% 323% 313% 0% 392% 625% 3% 250% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +983.3%
Contains more Vitamin AVitamin A +2400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +583.1%
Contains more Vitamin B2Vitamin B2 +1791.9%
Contains more Vitamin B3Vitamin B3 +602.3%
Contains more Vitamin B6Vitamin B6 +1973.2%
Contains more Vitamin B12Vitamin B12 +6150%
Contains more FolateFolate +566%
Contains more CholineCholine +70.3%

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
7% 5% 83% 3% 3%
Protein: 6.6 g
Fats: 5 g
Carbs: 83 g
Water: 2.5 g
Other: 2.9 g
Contains more WaterWater +2241.6%
Contains more ProteinProtein +101.2%
Contains more CarbsCarbs +166.4%
Contains more OtherOther +67.6%
~equal in Fats ~5g

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
21% 40% 40%
Saturated Fat: Sat. Fat 0.9 g
Monounsaturated Fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.7 g
Contains more Poly. FatPolyunsaturated fat +36.3%
Contains less Sat. FatSaturated Fat -10.4%
Contains more Mono. FatMonounsaturated Fat +12.5%

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 Cereals ready-to-eat, Post, Waffle Crisp
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 Cereals ready-to-eat, Post, Waffle Crisp Opinion
Calories 185kcal 390kcal Cereals ready-to-eat, Post, Waffle Crisp
Protein 3.28g 6.6g Cereals ready-to-eat, Post, Waffle Crisp
Fats 5.29g 5g Spanish rice
Vitamin C 0.1mg 0mg Spanish rice
Net carbs 29.96g 78.6g Cereals ready-to-eat, Post, Waffle Crisp
Carbs 31.16g 83g Cereals ready-to-eat, Post, Waffle Crisp
Vitamin D 0IU 133IU Cereals ready-to-eat, Post, Waffle Crisp
Magnesium 13mg 72mg Cereals ready-to-eat, Post, Waffle Crisp
Calcium 20mg 24mg Cereals ready-to-eat, Post, Waffle Crisp
Potassium 116mg 212mg Cereals ready-to-eat, Post, Waffle Crisp
Iron 1.15mg 9mg Cereals ready-to-eat, Post, Waffle Crisp
Sugar 1.3g 34.7g Spanish rice
Fiber 1.2g 4.4g Cereals ready-to-eat, Post, Waffle Crisp
Copper 0.065mg 0.2mg Cereals ready-to-eat, Post, Waffle Crisp
Zinc 0.48mg 7.5mg Cereals ready-to-eat, Post, Waffle Crisp
Starch 27.55g Spanish rice
Phosphorus 57mg 237mg Cereals ready-to-eat, Post, Waffle Crisp
Sodium 528mg 596mg Spanish rice
Vitamin A 100IU 2500IU Cereals ready-to-eat, Post, Waffle Crisp
Vitamin A 6µg 740µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin E 0.6mg 0.4mg Spanish rice
Vitamin D 0µg 3.3µg Cereals ready-to-eat, Post, Waffle Crisp
Manganese 0.39mg Spanish rice
Selenium 7.4µg 19.9µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B1 0.183mg 1.25mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B2 0.074mg 1.4mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B3 2.378mg 16.7mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B5 0.415mg Spanish rice
Vitamin B6 0.082mg 1.7mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B12 0.08µg 5µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin K 13µg 1.2µg Spanish rice
Folate 50µg 333µg Cereals ready-to-eat, Post, Waffle Crisp
Trans Fat 0.07g 0.5g Spanish rice
Choline 9.1mg 15.5mg Cereals ready-to-eat, Post, Waffle Crisp
Saturated Fat 1.005g 0.9g Cereals ready-to-eat, Post, Waffle Crisp
Monounsaturated Fat 1.511g 1.7g Cereals ready-to-eat, Post, Waffle Crisp
Polyunsaturated fat 2.317g 1.7g 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 Cereals ready-to-eat, Post, Waffle Crisp
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
191%
Cereals ready-to-eat, Post, Waffle Crisp
Minerals Daily Need Coverage Score
29%
Spanish rice
97%
Cereals ready-to-eat, Post, Waffle Crisp

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 33.4g)
Which food contains less Sodium?
Spanish rice
Spanish rice contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp is relatively richer in minerals
Which food is richer in vitamins?
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp 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. Cereals ready-to-eat, Post, Waffle Crisp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174628/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.