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Pork skins vs. Spanish rice — In-Depth Nutrition Comparison

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How are pork skins and spanish rice different?

  • Pork skins are richer in selenium, choline, vitamin B12, and vitamin B2, while spanish rice is higher in manganese, folate, and vitamin K.
  • Pork skins cover your daily need for selenium, 61% more than spanish rice.
  • Spanish rice has a higher glycemic index (51) than pork skins (0).

Snacks, pork skins, plain and Restaurant, Mexican, spanish rice types were used in this article.

Infographic

Pork skins vs Spanish rice infographic
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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 7.9% 9% 11% 33% 31% 15% 36% 237% 9% 224%
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 CalciumCalcium +50%
Contains more CopperCopper +44.6%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +49.1%
Contains more SeleniumSelenium +454.1%
Contains more MagnesiumMagnesium +18.2%
Contains more IronIron +30.7%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +465.2%
~equal in Potassium ~116mg

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 1.7% 4% 11% 0% 25% 65% 29% 26% 5.3% 80% 0% 0% 90%
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 +400%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B2Vitamin B2 +282.4%
Contains more Vitamin B12Vitamin B12 +700%
Contains more CholineCholine +1707.7%
Contains more Vitamin EVitamin E +13.2%
Contains more Vitamin B1Vitamin B1 +84.8%
Contains more Vitamin B3Vitamin B3 +53.5%
Contains more Vitamin B6Vitamin B6 +256.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.415mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
61% 31% 2% 6%
Protein: 61.3 g
Fats: 31.3 g
Carbs: 0 g
Water: 1.8 g
Other: 5.6 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 +1768.9%
Contains more FatsFats +491.7%
Contains more OtherOther +223.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +3152.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 11.37 g
Monounsaturated fat: Mono. Fat 14.78 g
Polyunsaturated fat: Poly. Fat 3.64 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 +878.2%
Contains more Poly. FatPolyunsaturated fat +57.1%
Contains less Sat. FatSaturated fat -91.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork skins Spanish rice
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork skins Spanish rice DV% diff.
Protein 61.3g 3.28g 116%
Selenium 41µg 7.4µg 61%
Sodium 1818mg 528mg 56%
Saturated fat 11.37g 1.005g 47%
Fats 31.3g 5.29g 40%
Monounsaturated fat 14.78g 1.511g 33%
Cholesterol 95mg 0mg 32%
Choline 164.5mg 9.1mg 28%
Vitamin B12 0.64µg 0.08µg 23%
Calories 544kcal 185kcal 18%
Vitamin B2 0.283mg 0.074mg 16%
Manganese 0.069mg 0.39mg 14%
Folate 0µg 50µg 13%
Vitamin K 0µg 13µg 11%
Starch 27.55g 11%
Carbs 0g 31.16g 10%
Polyunsaturated fat 3.64g 2.317g 9%
Phenylalanine 1.94mg 153mg 9%
Vitamin B1 0.099mg 0.183mg 7%
Vitamin B6 0.023mg 0.082mg 5%
Vitamin B3 1.549mg 2.378mg 5%
Fiber 0g 1.2g 5%
Phosphorus 85mg 57mg 4%
Copper 0.094mg 0.065mg 3%
Iron 0.88mg 1.15mg 3%
Zinc 0.56mg 0.48mg 1%
Calcium 30mg 20mg 1%
Vitamin A 12µg 6µg 1%
Fructose 0.42g 1%
Vitamin C 0.5mg 0.1mg 0%
Net carbs 0g 29.96g N/A
Magnesium 11mg 13mg 0%
Potassium 127mg 116mg 0%
Sugar 0g 1.3g N/A
Vitamin E 0.53mg 0.6mg 0%
Vitamin B5 0.43mg 0.415mg 0%
Trans fat 0.07g N/A
Tryptophan 0.118mg 0.044mg 0%
Threonine 1.823mg 0.098mg 0%
Isoleucine 1.382mg 0.109mg 0%
Leucine 3.322mg 0.24mg 0%
Lysine 2.783mg 0.131mg 0%
Methionine 0.48mg 0.071mg 0%
Valine 2.421mg 0.137mg 0%
Histidine 0.725mg 0.071mg 0%
Omega-3 - ALA 0.238g N/A
Omega-6 - Gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.052g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork skins Spanish rice
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
26%
Pork skins
19%
Spanish rice
Minerals Daily Need Coverage Score
61%
Pork skins
29%
Spanish rice

Comparison summary

Which food is lower in Cholesterol?
Spanish rice
Spanish rice is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Spanish rice
Spanish rice contains less Sodium (difference - 1290mg)
Which food is lower in Saturated fat?
Spanish rice
Spanish rice is lower in Saturated fat (difference - 10.365g)
Which food is lower in Sugar?
Pork skins
Pork skins is lower in Sugar (difference - 1.3g)
Which food is lower in glycemic index?
Pork skins
Pork skins is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Pork skins
Pork skins is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pork skins - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167961/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.