Spanish rice vs. Gratin — In-Depth Nutrition Comparison

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Significant differences between spanish rice and gratin

Spanish rice has more manganese, vitamin B1, folate, vitamin B3, and selenium; however, gratin is richer in vitamin C, copper, calcium, and potassium.
Gratin covers your daily saturated fat needs 19% more than spanish rice.
Gratin has 5 times less folate than spanish rice. Spanish rice has 50µg of folate, while gratin has 11µg.
Spanish rice contains less saturated fat.

Specific food types used in this comparison are Restaurant, Mexican, spanish rice and Potatoes, au gratin, home-prepared from recipe using butter.

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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.

Spanish rice

Gratin

Contains more IronIron	+79.7%
Contains more ManganeseManganese	+142.2%
Contains more SeleniumSelenium	+174.1%

Contains more MagnesiumMagnesium	+53.8%
Contains more CalciumCalcium	+495%
Contains more PotassiumPotassium	+241.4%
Contains more CopperCopper	+146.2%
Contains more ZincZinc	+43.8%
Contains more PhosphorusPhosphorus	+98.2%
Contains less SodiumSodium	-18%

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.

Spanish rice

Gratin

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+185.9%
Contains more Vitamin B3Vitamin B3	+139.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+354.5%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+9800%
Contains more Vitamin AVitamin A	+966.7%
Contains more Vitamin B2Vitamin B2	+56.8%
Contains more Vitamin B6Vitamin B6	+112.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.387mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	1.005g	4.733g	17%
Polyunsaturated fat	2.317g	0.276g	14%
Vitamin C	0.1mg	9.9mg	11%
Starch	27.55g		11%
Vitamin K	13µg		11%
Copper	0.065mg	0.16mg	11%
Folate	50µg	11µg	10%
Vitamin B1	0.183mg	0.064mg	10%
Manganese	0.39mg	0.161mg	10%
Calcium	20mg	119mg	10%
Selenium	7.4µg	2.7µg	9%
Vitamin B3	2.378mg	0.993mg	9%
Phenylalanine	153mg	0.254mg	9%
Potassium	116mg	396mg	8%
Cholesterol	0mg	23mg	8%
Phosphorus	57mg	113mg	8%
Vitamin B6	0.082mg	0.174mg	7%
Carbs	31.16g	11.27g	7%
Iron	1.15mg	0.64mg	6%
Vitamin A	6µg	64µg	6%
Sodium	528mg	433mg	4%
Vitamin E	0.6mg		4%
Fats	5.29g	7.59g	4%
Protein	3.28g	5.06g	4%
Vitamin B12	0.08µg	0µg	3%
Calories	185kcal	132kcal	3%
Vitamin B2	0.074mg	0.116mg	3%
Zinc	0.48mg	0.69mg	2%
Fiber	1.2g	1.8g	2%
Choline	9.1mg		2%
Monounsaturated fat	1.511g	2.149g	2%
Magnesium	13mg	20mg	2%
Vitamin B5	0.415mg	0.387mg	1%
Fructose	0.42g		1%
Net carbs	29.96g	9.47g	N/A
Sugar	1.3g		N/A
Trans fat	0.07g		N/A
Tryptophan	0.044mg	0.07mg	0%
Threonine	0.098mg	0.192mg	0%
Isoleucine	0.109mg	0.284mg	0%
Leucine	0.24mg	0.443mg	0%
Lysine	0.131mg	0.381mg	0%
Methionine	0.071mg	0.117mg	0%
Valine	0.137mg	0.325mg	0%
Histidine	0.071mg	0.151mg	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