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  6. Spanish rice vs. Potato salad

Spanish rice vs. Potato salad — In-Depth Nutrition Comparison

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Differences between Spanish rice and Potato salad

  • Spanish rice has more Manganese, Folate, Vitamin B3, Vitamin B1, Iron, and Selenium, while Potato salad has more Vitamin C, and Copper.
  • Potato salad's daily need coverage for Cholesterol is 23% higher.
  • Potato salad contains 7 times less Folate than Spanish rice. Spanish rice contains 50µg of Folate, while Potato salad contains 7µg.

The food types used in this comparison are Restaurant, Mexican, spanish rice and Potato salad, home-prepared.

Infographic

Spanish rice vs Potato salad 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.
Spanish rice
Spanish rice
7
:
3
Potato salad
Potato salad
Contains more Iron +76.9%
Contains more Zinc +54.8%
Contains more Manganese +286.1%
Contains more Selenium +80.5%
Contains more Magnesium +15.4%
Contains more Potassium +119%
Contains more Copper +81.5%
Equal in Calcium - 19
Equal in Phosphorus - 52
Equal in Sodium - 529
Spanish rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 44% 10% 25% 11% 69% 14% 22% 51% 41%
Potato salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 25% 11% 23% 23% 69% 9% 40% 14% 23%
Contains more Iron +76.9%
Contains more Zinc +54.8%
Contains more Manganese +286.1%
Contains more Selenium +80.5%
Contains more Magnesium +15.4%
Contains more Potassium +119%
Contains more Copper +81.5%
Equal in Calcium - 19
Equal in Phosphorus - 52
Equal in Sodium - 529

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.
Spanish rice
Spanish rice
7
:
4
Potato salad
Potato salad
Contains more Vitamin B1 +137.7%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +167.2%
Contains more Folate +614.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +57%
Contains more Vitamin C +9900%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +72%
Spanish rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 12% 0% 1% 46% 18% 45% 25% 19% 38% 10% 33%
Potato salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 34% 20% 14% 17% 33% 33% 6% 0% 0%
Contains more Vitamin B1 +137.7%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +167.2%
Contains more Folate +614.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +57%
Contains more Vitamin C +9900%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +72%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spanish rice
Spanish rice
2
:
3
Potato salad
Potato salad
Contains more Protein +22.4%
Contains more Carbs +179%
Contains more Fats +55%
Contains more Water +29.8%
Contains more Other +12.7%
Spanish rice
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
Potato salad
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more Protein +22.4%
Contains more Carbs +179%
Contains more Fats +55%
Contains more Water +29.8%
Contains more Other +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spanish rice
Spanish rice
1
:
2
Potato salad
Potato salad
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +64.1%
Contains more Polyunsaturated fat +61.3%
Spanish rice
21% 31% 48%
Saturated Fat: 1.005 g
Monounsaturated Fat: 1.511 g
Polyunsaturated fat: 2.317 g
Potato salad
19% 32% 49%
Saturated Fat: 1.429 g
Monounsaturated Fat: 2.48 g
Polyunsaturated fat: 3.737 g
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +64.1%
Contains more Polyunsaturated fat +61.3%

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 Potato salad
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spanish rice Potato salad Opinion
Net carbs 29.96g 9.87g Spanish rice
Protein 3.28g 2.68g Spanish rice
Fats 5.29g 8.2g Potato salad
Carbs 31.16g 11.17g Spanish rice
Calories 185kcal 143kcal Spanish rice
Starch 27.55g Spanish rice
Fructose 0.42g Spanish rice
Sugar 1.3g Potato salad
Fiber 1.2g 1.3g Potato salad
Calcium 20mg 19mg Spanish rice
Iron 1.15mg 0.65mg Spanish rice
Magnesium 13mg 15mg Potato salad
Phosphorus 57mg 52mg Spanish rice
Potassium 116mg 254mg Potato salad
Sodium 528mg 529mg Spanish rice
Zinc 0.48mg 0.31mg Spanish rice
Copper 0.065mg 0.118mg Potato salad
Manganese 0.39mg 0.101mg Spanish rice
Selenium 7.4µg 4.1µg Spanish rice
Vitamin A 100IU 157IU Potato salad
Vitamin A RAE 6µg 32µg Potato salad
Vitamin E 0.6mg Spanish rice
Vitamin C 0.1mg 10mg Potato salad
Vitamin B1 0.183mg 0.077mg Spanish rice
Vitamin B2 0.074mg 0.06mg Spanish rice
Vitamin B3 2.378mg 0.89mg Spanish rice
Vitamin B5 0.415mg 0.534mg Potato salad
Vitamin B6 0.082mg 0.141mg Potato salad
Folate 50µg 7µg Spanish rice
Vitamin B12 0.08µg 0µg Spanish rice
Vitamin K 13µg Spanish rice
Tryptophan 0.044mg 0.042mg Spanish rice
Threonine 0.098mg 0.116mg Potato salad
Isoleucine 0.109mg 0.141mg Potato salad
Leucine 0.24mg 0.202mg Spanish rice
Lysine 0.131mg 0.171mg Potato salad
Methionine 0.071mg 0.066mg Spanish rice
Phenylalanine 153mg 0.135mg Spanish rice
Valine 0.137mg 0.172mg Potato salad
Histidine 0.071mg 0.062mg Spanish rice
Cholesterol 0mg 68mg Spanish rice
Trans Fat 0.07g Potato salad
Saturated Fat 1.005g 1.429g Spanish rice
Monounsaturated Fat 1.511g 2.48g Potato salad
Polyunsaturated fat 2.317g 3.737g Potato salad
Omega-6 - Eicosadienoic acid 0.002g Spanish rice
Omega-6 - Linoleic acid 2.052g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g Spanish rice
Omega-3 - ALA 0.238g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spanish rice Potato salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Spanish rice
14%
Potato salad
Minerals Daily Need Coverage Score
29%
Spanish rice
24%
Potato salad

Comparison summary

Which food contains less Sodium?
Spanish rice
Spanish rice contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Spanish rice
Spanish rice is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Spanish rice
Spanish rice is lower in Saturated Fat (difference - 0.424g)
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 1.3g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 6)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.