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Lasagne vs. Spanish rice — In-Depth Nutrition Comparison

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The main differences between lasagne and spanish rice

  • Lasagne is richer in selenium, vitamin B12, phosphorus, calcium, and vitamin A, yet spanish rice is richer in vitamin B1, manganese, and folate.
  • Daily need coverage for selenium for lasagne is 15% higher.
  • Lasagne contains 4 times more calcium than spanish rice. Lasagne contains 88mg of calcium, while spanish rice contains 20mg.
  • Spanish rice contains less saturated fat.
  • Lasagne has a lower glycemic index than spanish rice.

Food types used in this article are Lasagna with meat sauce, frozen, prepared and Restaurant, Mexican, spanish rice.

Infographic

Lasagne vs Spanish rice 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 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
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%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +69%
Contains more CopperCopper +38.5%
Contains more ZincZinc +81.3%
Contains more PhosphorusPhosphorus +101.8%
Contains less SodiumSodium -29.4%
Contains more SeleniumSelenium +114.9%
Contains more IronIron +62%
Contains more ManganeseManganese +102.1%

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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
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% 2% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin AVitamin A +583.3%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more Vitamin B12Vitamin B12 +312.5%
Contains more CholineCholine +154.9%
Contains more Vitamin B1Vitamin B1 +161.4%
Contains more Vitamin B3Vitamin B3 +55.6%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more Vitamin KVitamin K +85.7%
Contains more FolateFolate +108.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.074mg

All nutrients comparison - raw data values

Nutrient Lasagne Spanish rice DV% diff.
Selenium 15.9µg 7.4µg 15%
Polyunsaturated fat 0.433g 2.317g 13%
Vitamin B12 0.33µg 0.08µg 10%
Phenylalanine 0.329mg 153mg 9%
Vitamin B1 0.07mg 0.183mg 9%
Manganese 0.193mg 0.39mg 9%
Protein 7.28g 3.28g 8%
Phosphorus 115mg 57mg 8%
Starch 9.83g 27.55g 7%
Calcium 88mg 20mg 7%
Folate 24µg 50µg 7%
Sodium 373mg 528mg 7%
Cholesterol 17mg 0mg 6%
Saturated fat 2.348g 1.005g 6%
Iron 0.71mg 1.15mg 6%
Vitamin K 7µg 13µg 5%
Carbs 15.36g 31.16g 5%
Vitamin B3 1.528mg 2.378mg 5%
Zinc 0.87mg 0.48mg 4%
Vitamin A 41µg 6µg 4%
Copper 0.09mg 0.065mg 3%
Vitamin B6 0.122mg 0.082mg 3%
Choline 23.2mg 9.1mg 3%
Vitamin C 2.5mg 0.1mg 3%
Calories 135kcal 185kcal 3%
Vitamin B5 0.323mg 0.415mg 2%
Fiber 1.7g 1.2g 2%
Potassium 196mg 116mg 2%
Magnesium 20mg 13mg 2%
Vitamin E 0.85mg 0.6mg 2%
Fats 4.92g 5.29g 1%
Monounsaturated fat 1.758g 1.511g 1%
Fructose 1.04g 0.42g 1%
Net carbs 13.66g 29.96g N/A
Vitamin D 1IU 0IU 0%
Sugar 3.11g 1.3g N/A
Vitamin B2 0.074mg 0.074mg 0%
Trans fat 0.196g 0.07g N/A
Tryptophan 0.085mg 0.044mg 0%
Threonine 0.219mg 0.098mg 0%
Isoleucine 0.224mg 0.109mg 0%
Leucine 0.578mg 0.24mg 0%
Lysine 0.486mg 0.131mg 0%
Methionine 0.164mg 0.071mg 0%
Valine 0.285mg 0.137mg 0%
Histidine 0.183mg 0.071mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.026g 0.238g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.002g N/A
Omega-6 - Linoleic acid 0.322g 2.052g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
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
Contains more ProteinProtein +122%
Contains more WaterWater +21.1%
Contains more CarbsCarbs +102.9%
Contains more OtherOther +10.2%
~equal in Fats ~5.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 g
21% 31% 48%
Saturated fat: Sat. Fat 1.005 g
Monounsaturated fat: Mono. Fat 1.511 g
Polyunsaturated fat: Poly. Fat 2.317 g
Contains more Mono. FatMonounsaturated fat +16.3%
Contains less Sat. FatSaturated fat -57.2%
Contains more Poly. FatPolyunsaturated fat +435.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
76% 4% 7% 8% 5%
Starch: 9.83 g
Sucrose: 0.54 g
Glucose: 0.93 g
Fructose: 1.04 g
Lactose: 0.6 g
Maltose: 0 g
Galactose: 0 g
95% 2%
Starch: 27.55 g
Sucrose: 0.38 g
Glucose: 0.5 g
Fructose: 0.42 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +42.1%
Contains more GlucoseGlucose +86%
Contains more FructoseFructose +147.6%
Contains more LactoseLactose +∞%
Contains more StarchStarch +180.3%
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/nutrients
  2. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/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.