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  6. Pretzels vs. Spanish rice

Pretzels vs. Spanish rice — In-Depth Nutrition Comparison

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How are Pretzels and Spanish rice different?

  • Pretzels are higher in Manganese, Copper, Folate, Phosphorus, Iron, Fiber, and Magnesium, however, Spanish rice is richer in Polyunsaturated fat.
  • Daily need coverage for Manganese from Pretzels is 61% higher.
  • Pretzels contain 4 times more Copper than Spanish rice. While Pretzels contain 0.264mg of Copper, Spanish rice contains only 0.065mg.
  • Spanish rice has less Sodium.

Snacks, pretzels, hard, plain, made with unenriched flour, salted and Restaurant, Mexican, spanish rice are the varieties used in this article.

Infographic

Pretzels 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.
Pretzels
Pretzels
8
:
2
Spanish rice
Spanish rice
Contains more Calcium +80%
Contains more Iron +45.2%
Contains more Magnesium +169.2%
Contains more Phosphorus +98.2%
Contains more Potassium +25.9%
Contains more Zinc +77.1%
Contains more Copper +306.2%
Contains more Manganese +358.7%
Contains less Sodium -69.2%
Contains more Selenium +27.6%
Pretzels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 63% 25% 49% 13% 224% 24% 88% 234% 32%
Spanish rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 44% 10% 25% 11% 69% 14% 22% 51% 41%
Contains more Calcium +80%
Contains more Iron +45.2%
Contains more Magnesium +169.2%
Contains more Phosphorus +98.2%
Contains more Potassium +25.9%
Contains more Zinc +77.1%
Contains more Copper +306.2%
Contains more Manganese +358.7%
Contains less Sodium -69.2%
Contains more Selenium +27.6%

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.
Pretzels
Pretzels
3
:
9
Spanish rice
Spanish rice
Contains more Vitamin B2 +35.1%
Contains more Vitamin B6 +41.5%
Contains more Folate +66%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +23.9%
Contains more Vitamin B5 +44.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.183
Pretzels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 45% 24% 36% 18% 27% 63% 0% 0%
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%
Contains more Vitamin B2 +35.1%
Contains more Vitamin B6 +41.5%
Contains more Folate +66%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +23.9%
Contains more Vitamin B5 +44.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.183

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzels
Pretzels
3
:
2
Spanish rice
Spanish rice
Contains more Protein +177.4%
Contains more Carbs +154.2%
Contains more Other +183.2%
Contains more Fats +51.1%
Contains more Water +1673.9%
Pretzels
9% 4% 79% 3% 5%
Protein: 9.1 g
Fats: 3.5 g
Carbs: 79.2 g
Water: 3.3 g
Other: 4.9 g
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
Contains more Protein +177.4%
Contains more Carbs +154.2%
Contains more Other +183.2%
Contains more Fats +51.1%
Contains more Water +1673.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzels
Pretzels
1
:
2
Spanish rice
Spanish rice
Contains less Saturated Fat -25.4%
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +89.9%
Pretzels
23% 41% 37%
Saturated Fat: 0.75 g
Monounsaturated Fat: 1.36 g
Polyunsaturated fat: 1.22 g
Spanish rice
21% 31% 48%
Saturated Fat: 1.005 g
Monounsaturated Fat: 1.511 g
Polyunsaturated fat: 2.317 g
Contains less Saturated Fat -25.4%
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +89.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzels Spanish rice Opinion
Net carbs 76.4g 29.96g Pretzels
Protein 9.1g 3.28g Pretzels
Fats 3.5g 5.29g Spanish rice
Carbs 79.2g 31.16g Pretzels
Calories 381kcal 185kcal Pretzels
Starch 27.55g Spanish rice
Fructose 0.42g Spanish rice
Sugar 1.3g Pretzels
Fiber 2.8g 1.2g Pretzels
Calcium 36mg 20mg Pretzels
Iron 1.67mg 1.15mg Pretzels
Magnesium 35mg 13mg Pretzels
Phosphorus 113mg 57mg Pretzels
Potassium 146mg 116mg Pretzels
Sodium 1715mg 528mg Spanish rice
Zinc 0.85mg 0.48mg Pretzels
Copper 0.264mg 0.065mg Pretzels
Manganese 1.789mg 0.39mg Pretzels
Selenium 5.8µg 7.4µg Spanish rice
Vitamin A 0IU 100IU Spanish rice
Vitamin A RAE 0µg 6µg Spanish rice
Vitamin E 0.6mg Spanish rice
Vitamin C 0mg 0.1mg Spanish rice
Vitamin B1 0.18mg 0.183mg Spanish rice
Vitamin B2 0.1mg 0.074mg Pretzels
Vitamin B3 1.92mg 2.378mg Spanish rice
Vitamin B5 0.288mg 0.415mg Spanish rice
Vitamin B6 0.116mg 0.082mg Pretzels
Folate 83µg 50µg Pretzels
Vitamin B12 0µg 0.08µg Spanish rice
Vitamin K 13µg Spanish rice
Tryptophan 0.109mg 0.044mg Pretzels
Threonine 0.259mg 0.098mg Pretzels
Isoleucine 0.345mg 0.109mg Pretzels
Leucine 0.636mg 0.24mg Pretzels
Lysine 0.221mg 0.131mg Pretzels
Methionine 0.164mg 0.071mg Pretzels
Phenylalanine 0.453mg 153mg Spanish rice
Valine 0.392mg 0.137mg Pretzels
Histidine 0.201mg 0.071mg Pretzels
Trans Fat 0.07g Pretzels
Saturated Fat 0.75g 1.005g Pretzels
Monounsaturated Fat 1.36g 1.511g Spanish rice
Polyunsaturated fat 1.22g 2.317g Spanish rice
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
Pretzels Spanish rice
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
18%
Pretzels
21%
Spanish rice
Minerals Daily Need Coverage Score
76%
Pretzels
29%
Spanish rice

Comparison summary

Which food contains less Sodium?
Spanish rice
Spanish rice contains less Sodium (difference - 1187mg)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Spanish rice
Spanish rice is relatively richer in vitamins
Which food is lower in Sugar?
Pretzels
Pretzels is lower in Sugar (difference - 1.3g)
Which food is lower in Saturated Fat?
Pretzels
Pretzels is lower in Saturated Fat (difference - 0.255g)
Which food is richer in minerals?
Pretzels
Pretzels is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pretzels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/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.