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

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

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.
Grape-Nuts Cereal contains 11 times more fiber than spanish rice. While grape-Nuts Cereal contains 13g of fiber, spanish rice contains only 1.2g.
The glycemic index of spanish rice is lower.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Grape-Nuts Cereal

Spanish rice

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Grape-Nuts Cereal

Spanish rice

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 Vitamin AVitamin A	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+550%

~equal in Vitamin C ~0.1mg

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0.6mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	28mg	1.15mg	336%
Manganese	3.236mg	0.39mg	124%
Folate	345µg	50µg	74%
Vitamin B6	0.86mg	0.082mg	60%
Phosphorus	467mg	57mg	59%
Fiber	13g	1.2g	47%
Vitamin B1	0.65mg	0.183mg	39%
Vitamin B3	8.62mg	2.378mg	39%
Copper	0.34mg	0.065mg	31%
Magnesium	124mg	13mg	26%
Protein	11.22g	3.28g	16%
Carbs	80.49g	31.16g	16%
Omega-3 (ALA)		0.238g	15%
Zinc	2.07mg	0.48mg	14%
Omega-6 (Linoleic acid)		2.052g	12%
Starch		27.55g	11%
Polyunsaturated fat	0.78g	2.317g	10%
Calories	361kcal	185kcal	9%
Vitamin B5	0.872mg	0.415mg	9%
Vitamin K	2µg	13µg	9%
Phenylalanine		153mg	9%
Potassium	400mg	116mg	8%
Fats	1.81g	5.29g	5%
Vitamin B2	0.12mg	0.074mg	4%
Choline	31.9mg	9.1mg	4%
Sodium	465mg	528mg	3%
Selenium	9.1µg	7.4µg	3%
Vitamin B12	0µg	0.08µg	3%
Saturated fat	0.34g	1.005g	3%
Monounsaturated fat	0.21g	1.511g	3%
Calcium	32mg	20mg	1%
Vitamin A	0µg	6µg	1%
Fructose		0.42g	1%
Protein per 100 calories	3.1g	1.8g	N/A
Calories per 10 g protein	322kcal	564kcal	N/A
Weight per 100 calories	28g	54g	N/A
Unsaturated / Saturated Fat ratio	2.9	3.8	N/A
Vitamin C	0.1mg	0.1mg	0%
Net carbs	67.49g	29.96g	N/A
Sugar	8.86g	1.3g	N/A
Vitamin E	0.62mg	0.6mg	0%
Trans fat	0g	0.07g	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-6 (Gamma-linolenic acid)		0.011g	N/A
Omega-6 (Eicosadienoic acid)	0g	0.002g	N/A