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  6. Spanish rice vs. Raisin Bran Cereal

Spanish rice vs. Raisin Bran Cereal — In-Depth Nutrition Comparison

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Differences between Spanish rice and Raisin Bran Cereal

  • Spanish rice contains less Iron, Vitamin B12, Folate, Vitamin B6, Selenium, Zinc, Vitamin B2, Copper, Phosphorus, and Vitamin B3 than Raisin Bran Cereal.
  • Raisin Bran Cereal's daily need coverage for Iron is 176% higher.

The food types used in this comparison are Restaurant, Mexican, spanish rice and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.

Infographic

Spanish rice vs Raisin 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 97% 9.9% 48% 572% 169% 173% 145% 61% 0% 211%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +946.2%
Contains more CalciumCalcium +65%
Contains more PotassiumPotassium +370.7%
Contains more IronIron +1226.1%
Contains more CopperCopper +681.5%
Contains more ZincZinc +1225%
Contains more PhosphorusPhosphorus +494.7%
Contains less SodiumSodium -11.7%
Contains more SeleniumSelenium +421.6%

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% 51% 3.6% 75% 158% 166% 159% 0% 196% 316% 0.75% 254% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +233.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +4233.3%
Contains more Vitamin AVitamin A +747%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +244.3%
Contains more Vitamin B2Vitamin B2 +873%
Contains more Vitamin B3Vitamin B3 +256.2%
Contains more Vitamin B6Vitamin B6 +936.6%
Contains more Vitamin B12Vitamin B12 +3062.5%
Contains more FolateFolate +578%
Contains more CholineCholine +164.8%

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
8% 2% 80% 8% 3%
Protein: 7.63 g
Fats: 1.87 g
Carbs: 80.37 g
Water: 7.5 g
Other: 2.63 g
Contains more FatsFats +182.9%
Contains more WaterWater +680.5%
Contains more ProteinProtein +132.6%
Contains more CarbsCarbs +157.9%
Contains more OtherOther +52%

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
25% 21% 54%
Saturated Fat: Sat. Fat 0.424 g
Monounsaturated Fat: Mono. Fat 0.357 g
Polyunsaturated fat: Poly. Fat 0.908 g
Contains more Mono. FatMonounsaturated Fat +323.2%
Contains more Poly. FatPolyunsaturated fat +155.2%
Contains less Sat. FatSaturated Fat -57.8%

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 Raisin Bran 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 Raisin Bran Cereal Opinion
Calories 185kcal 342kcal Raisin Bran Cereal
Protein 3.28g 7.63g Raisin Bran Cereal
Fats 5.29g 1.87g Spanish rice
Vitamin C 0.1mg 0mg Spanish rice
Net carbs 29.96g 70.17g Raisin Bran Cereal
Carbs 31.16g 80.37g Raisin Bran Cereal
Vitamin D 0IU 102IU Raisin Bran Cereal
Magnesium 13mg 136mg Raisin Bran Cereal
Calcium 20mg 33mg Raisin Bran Cereal
Potassium 116mg 546mg Raisin Bran Cereal
Iron 1.15mg 15.25mg Raisin Bran Cereal
Sugar 1.3g 33.04g Spanish rice
Fiber 1.2g 10.2g Raisin Bran Cereal
Copper 0.065mg 0.508mg Raisin Bran Cereal
Zinc 0.48mg 6.36mg Raisin Bran Cereal
Starch 27.55g Spanish rice
Phosphorus 57mg 339mg Raisin Bran Cereal
Sodium 528mg 466mg Raisin Bran Cereal
Vitamin A 100IU 847IU Raisin Bran Cereal
Vitamin A RAE 6µg 253µg Raisin Bran Cereal
Vitamin E 0.6mg 0.18mg Spanish rice
Vitamin D 0µg 2.5µg Raisin Bran Cereal
Manganese 0.39mg Spanish rice
Selenium 7.4µg 38.6µg Raisin Bran Cereal
Vitamin B1 0.183mg 0.63mg Raisin Bran Cereal
Vitamin B2 0.074mg 0.72mg Raisin Bran Cereal
Vitamin B3 2.378mg 8.47mg Raisin Bran Cereal
Vitamin B5 0.415mg Spanish rice
Vitamin B6 0.082mg 0.85mg Raisin Bran Cereal
Vitamin B12 0.08µg 2.53µg Raisin Bran Cereal
Vitamin K 13µg 0.3µg Spanish rice
Folate 50µg 339µg Raisin Bran Cereal
Trans Fat 0.07g 0g Raisin Bran Cereal
Choline 9.1mg 24.1mg Raisin Bran Cereal
Saturated Fat 1.005g 0.424g Raisin Bran Cereal
Monounsaturated Fat 1.511g 0.357g Spanish rice
Polyunsaturated fat 2.317g 0.908g 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 Raisin 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
107%
Raisin Bran Cereal
Minerals Daily Need Coverage Score
29%
Spanish rice
149%
Raisin Bran Cereal

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 31.74g)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Raisin Bran Cereal
Raisin Bran Cereal contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Raisin Bran Cereal
Raisin Bran Cereal is lower in Saturated Fat (difference - 0.581g)
Which food is richer in minerals?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in minerals
Which food is richer in vitamins?
Raisin Bran Cereal
Raisin 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
  2. Raisin Bran Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172996/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.