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  6. Spanish rice vs. Pico de gallo

Spanish rice vs. Pico de gallo — In-Depth Nutrition Comparison

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The main differences between Spanish rice and Pico de gallo

  • Spanish rice is richer than Pico de gallo in Iron.
  • Daily need coverage for Iron from Spanish rice is 14% higher.

Food types used in this article are Restaurant, Mexican, spanish rice and PACE, Pico De Gallo.

Infographic

Spanish rice vs Pico de gallo 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -11.2%

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 0.33% 6% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
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 13% 19% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3700%
Contains more Vitamin AVitamin A +213%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +232.2%
Contains more WaterWater +50.3%
Contains more OtherOther +51.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spanish rice Pico de gallo Opinion
Calories 185kcal 31kcal Spanish rice
Protein 3.28g 0g Spanish rice
Fats 5.29g 0g Spanish rice
Vitamin C 0.1mg 3.8mg Pico de gallo
Net carbs 29.96g 9.38g Spanish rice
Carbs 31.16g 9.38g Spanish rice
Magnesium 13mg Spanish rice
Calcium 20mg 0mg Spanish rice
Potassium 116mg Spanish rice
Iron 1.15mg 0mg Spanish rice
Sugar 1.3g 6.25g Spanish rice
Fiber 1.2g Spanish rice
Copper 0.065mg Spanish rice
Zinc 0.48mg Spanish rice
Starch 27.55g Spanish rice
Phosphorus 57mg Spanish rice
Sodium 528mg 469mg Pico de gallo
Vitamin A 100IU 313IU Pico de gallo
Vitamin A RAE 6µg Spanish rice
Vitamin E 0.6mg Spanish rice
Manganese 0.39mg Spanish rice
Selenium 7.4µg Spanish rice
Vitamin B1 0.183mg Spanish rice
Vitamin B2 0.074mg Spanish rice
Vitamin B3 2.378mg Spanish rice
Vitamin B5 0.415mg Spanish rice
Vitamin B6 0.082mg Spanish rice
Vitamin B12 0.08µg Spanish rice
Vitamin K 13µg Spanish rice
Folate 50µg Spanish rice
Trans Fat 0.07g Pico de gallo
Choline 9.1mg Spanish rice
Saturated Fat 1.005g 0g Pico de gallo
Monounsaturated Fat 1.511g Spanish rice
Polyunsaturated fat 2.317g Spanish rice
Tryptophan 0.044mg Spanish rice
Threonine 0.098mg Spanish rice
Isoleucine 0.109mg Spanish rice
Leucine 0.24mg Spanish rice
Lysine 0.131mg Spanish rice
Methionine 0.071mg Spanish rice
Phenylalanine 153mg Spanish rice
Valine 0.137mg Spanish rice
Histidine 0.071mg Spanish rice
Fructose 0.42g Spanish rice
Omega-3 - ALA 0.238g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g Spanish rice
Omega-6 - Eicosadienoic acid 0.002g Spanish rice
Omega-6 - Linoleic acid 2.052g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spanish rice Pico de gallo
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
20%
Spanish rice
2%
Pico de gallo
Minerals Daily Need Coverage Score
29%
Spanish rice
6%
Pico de gallo

Comparison summary

Which food is richer in minerals?
Spanish rice
Spanish rice is relatively richer in minerals
Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 4.95g)
Which food is richer in vitamins?
Spanish rice
Spanish rice is relatively richer in vitamins
Which food contains less Sodium?
Pico de gallo
Pico de gallo contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Pico de gallo
Pico de gallo is lower in Saturated Fat (difference - 1.005g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 51)
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. 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.