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Rice vs. Cereal — In-Depth Nutrition Comparison

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Summary of differences between rice and cereal

  • Rice has less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese than cereal.
  • Cereal covers your daily need for vitamin B1, 510% more than rice.
  • Rice has less sodium.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Rice vs 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.
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Cereal
Cereal
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +19%
Contains more MagnesiumMagnesium +58.3%
Contains more PotassiumPotassium +200%
Contains more IronIron +2738.3%
Contains more CopperCopper +98.6%
Contains more ZincZinc +1451%
Contains more PhosphorusPhosphorus +79.1%
Contains more ManganeseManganese +67.4%
~equal in Calcium ~10mg

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.
Rice
Rice
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Cereal
Cereal
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Contains more Vitamin B5Vitamin B5 +72.6%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +3757.7%
Contains more Vitamin B2Vitamin B2 +29669.2%
Contains more Vitamin B3Vitamin B3 +1906.8%
Contains more Vitamin B6Vitamin B6 +6336.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rice Cereal DV% diff.
Vitamin B1 0.163mg 6.288mg 510%
Vitamin B6 0.093mg 5.986mg 453%
Iron 1.2mg 34.06mg 411%
Vitamin B2 0.013mg 3.87mg 297%
Vitamin B3 1.476mg 29.62mg 176%
Vitamin A 0µg 814µg 90%
Zinc 0.49mg 7.6mg 65%
Vitamin C 0mg 38.5mg 43%
Sodium 1mg 795mg 35%
Carbs 28.17g 86.85g 20%
Folate 58µg 15%
Manganese 0.472mg 0.79mg 14%
Calories 130kcal 378kcal 12%
Copper 0.069mg 0.137mg 8%
Protein 2.69g 6.06g 7%
Phosphorus 43mg 77mg 5%
Fiber 0.4g 1.4g 4%
Vitamin B5 0.39mg 0.226mg 3%
Magnesium 12mg 19mg 2%
Potassium 35mg 105mg 2%
Selenium 7.5µg 6.3µg 2%
Polyunsaturated fat 0.076g 0.354g 2%
Fats 0.28g 1.08g 1%
Saturated fat 0.077g 0.26g 1%
Protein per 100 calories 2.1g 1.6g N/A
Calories per 10 g protein 483kcal 624kcal N/A
Weight per 100 calories 77g 26g N/A
Net carbs 27.77g 85.45g N/A
Calcium 10mg 10mg 0%
Sugar 0.05g 10.35g N/A
Vitamin E 0.04mg 0.08mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.088g 0.204g 0%
Tryptophan 0.031mg 0.066mg 0%
Threonine 0.096mg 0.241mg 0%
Isoleucine 0.116mg 0.26mg 0%
Leucine 0.222mg 0.767mg 0%
Lysine 0.097mg 0.113mg 0%
Methionine 0.063mg 0.13mg 0%
Phenylalanine 0.144mg 0.365mg 0%
Valine 0.164mg 0.344mg 0%
Histidine 0.063mg 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +1710.6%
Contains more ProteinProtein +125.3%
Contains more FatsFats +285.7%
Contains more CarbsCarbs +208.3%
Contains more OtherOther +431%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -70.4%
Contains more Mono. FatMonounsaturated fat +131.8%
Contains more Poly. FatPolyunsaturated fat +365.8%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.