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Rice vs. Spread — In-Depth Nutrition Comparison

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How are rice and spread different?

  • Rice is richer in manganese and folate, while spread is higher in vitamin B12, vitamin E, choline, vitamin B2, and copper.
  • Spread covers your daily need for vitamin B12, 47% more than rice.
  • Rice contains 29 times more folate than spread. Rice contains 58µg of folate, while spread contains 2µg.
  • Rice is lower in saturated fat.
  • Rice has a higher glycemic index (60) than spread (0).

Rice, white, long-grain, regular, enriched, cooked and Sandwich spread, pork, beef types were used in this article.

Infographic

Rice vs Spread 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
4
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%
Spread
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +51.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1715.4%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +214.3%
Contains more CopperCopper +88.4%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +37.2%
Contains more SeleniumSelenium +29.3%

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
1
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% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Spread
10
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more FolateFolate +2800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +930.8%
Contains more Vitamin B3Vitamin B3 +17.2%
Contains more Vitamin B5Vitamin B5 +10.3%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +2866.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.172mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +135.9%
Contains more WaterWater +13.5%
Contains more ProteinProtein +184.8%
Contains more FatsFats +6092.9%
Contains more OtherOther +561.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +8518.2%
Contains more Poly. FatPolyunsaturated fat +3275%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Sodium 1mg 1013mg 44%
Saturated fat 0.077g 5.977g 27%
Fats 0.28g 17.34g 26%
Manganese 0.472mg 0.026mg 19%
Monounsaturated fat 0.088g 7.584g 19%
Polyunsaturated fat 0.076g 2.565g 17%
Folate 58µg 2µg 14%
Cholesterol 0mg 38mg 13%
Choline 2.1mg 62.3mg 11%
Vitamin E 0.04mg 1.74mg 11%
Protein 2.69g 7.66g 10%
Vitamin B2 0.013mg 0.134mg 9%
Copper 0.069mg 0.13mg 7%
Iron 1.2mg 0.79mg 5%
Zinc 0.49mg 1.02mg 5%
Carbs 28.17g 11.94g 5%
Calories 130kcal 235kcal 5%
Selenium 7.5µg 9.7µg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin A 0µg 26µg 3%
Phosphorus 43mg 59mg 2%
Vitamin B3 1.476mg 1.73mg 2%
Potassium 35mg 110mg 2%
Vitamin B6 0.093mg 0.12mg 2%
Vitamin K 0µg 1.6µg 1%
Magnesium 12mg 8mg 1%
Vitamin B5 0.39mg 0.43mg 1%
Fiber 0.4g 0.2g 1%
Vitamin B1 0.163mg 0.172mg 1%
Net carbs 27.77g 11.74g N/A
Calcium 10mg 12mg 0%
Sugar 0.05g 0g N/A
Tryptophan 0.031mg 0.082mg 0%
Threonine 0.096mg 0.334mg 0%
Isoleucine 0.116mg 0.334mg 0%
Leucine 0.222mg 0.6mg 0%
Lysine 0.097mg 0.663mg 0%
Methionine 0.063mg 0.196mg 0%
Phenylalanine 0.144mg 0.301mg 0%
Valine 0.164mg 0.356mg 0%
Histidine 0.063mg 0.279mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
12%
Rice
30%
Spread
Minerals Daily Need Coverage Score
22%
Rice
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 60)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1)
Which food is richer in minerals?
Spread
Spread is relatively richer in minerals
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1012mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 5.9g)

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
  2. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.