Scrambled egg vs. Spanish rice — In-Depth Nutrition Comparison

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A recap on the differences between scrambled egg and spanish rice

Scrambled egg is higher in vitamin B12, vitamin B2, choline, selenium, phosphorus, and iron, yet spanish rice is higher in manganese.
Scrambled egg covers your daily cholesterol needs 142% more than spanish rice.
Scrambled egg contains 20 times more choline than spanish rice. While scrambled egg contains 180.6mg of choline, spanish rice contains only 9.1mg.
The amount of cholesterol in spanish rice is lower.
The glycemic index of scrambled egg is lower.

Food varieties used in this article are Fast foods, egg, scrambled and Restaurant, Mexican, spanish rice.

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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.

Scrambled egg

Spanish rice

Contains more CalciumCalcium	+185%
Contains more PotassiumPotassium	+26.7%
Contains more IronIron	+125.2%
Contains more ZincZinc	+245.8%
Contains more PhosphorusPhosphorus	+324.6%
Contains less SodiumSodium	-64.6%
Contains more SeleniumSelenium	+204.1%

Contains more ManganeseManganese

+807%

~equal in Magnesium ~13mg

~equal in Copper ~0.065mg

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.

Scrambled egg

Spanish rice

Contains more Vitamin CVitamin C	+3200%
Contains more Vitamin AVitamin A	+2833.3%
Contains more Vitamin EVitamin E	+60%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+602.7%
Contains more Vitamin B5Vitamin B5	+126.5%
Contains more Vitamin B6Vitamin B6	+131.7%
Contains more Vitamin B12Vitamin B12	+1162.5%
Contains more CholineCholine	+1884.6%

Contains more Vitamin B1Vitamin B1	+128.8%
Contains more Vitamin B3Vitamin B3	+1032.4%
Contains more Vitamin KVitamin K	+44.4%
Contains more FolateFolate	+72.4%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	426mg	0mg	142%
Vitamin B12	1.01µg	0.08µg	39%
Vitamin B2	0.52mg	0.074mg	34%
Choline	180.6mg	9.1mg	31%
Selenium	22.5µg	7.4µg	27%
Phosphorus	242mg	57mg	26%
Saturated fat	6.153g	1.005g	23%
Protein	13.84g	3.28g	21%
Vitamin A	176µg	6µg	19%
Iron	2.59mg	1.15mg	18%
Fats	16.18g	5.29g	17%
Manganese	0.043mg	0.39mg	15%
Sodium	187mg	528mg	15%
Vitamin B3	0.21mg	2.378mg	14%
Vitamin B5	0.94mg	0.415mg	11%
Starch		27.55g	11%
Zinc	1.66mg	0.48mg	11%
Monounsaturated fat	5.889g	1.511g	11%
Carbs	2.08g	31.16g	10%
Phenylalanine	0.75mg	153mg	9%
Vitamin B1	0.08mg	0.183mg	9%
Vitamin B6	0.19mg	0.082mg	8%
Vitamin D	1.1µg	0µg	6%
Vitamin D	46IU	0IU	6%
Fiber	0g	1.2g	5%
Folate	29µg	50µg	5%
Calcium	57mg	20mg	4%
Vitamin C	3.3mg	0.1mg	4%
Vitamin K	9µg	13µg	3%
Polyunsaturated fat	1.969g	2.317g	2%
Vitamin E	0.96mg	0.6mg	2%
Fructose		0.42g	1%
Calories	212kcal	185kcal	1%
Potassium	147mg	116mg	1%
Net carbs	2.08g	29.96g	N/A
Magnesium	14mg	13mg	0%
Sugar	1.64g	1.3g	N/A
Copper	0.067mg	0.065mg	0%
Trans fat		0.07g	N/A
Tryptophan	0.212mg	0.044mg	0%
Threonine	0.657mg	0.098mg	0%
Isoleucine	0.836mg	0.109mg	0%
Leucine	1.185mg	0.24mg	0%
Lysine	0.913mg	0.131mg	0%
Methionine	0.427mg	0.071mg	0%
Valine	0.96mg	0.137mg	0%
Histidine	0.325mg	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