Spanish rice vs. Potato — In-Depth Nutrition Comparison
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Differences between Spanish rice and Potato
- Spanish rice has more Selenium, Vitamin B1, Vitamin K, Manganese, and Vitamin B3, while Potato has more Vitamin B6, Potassium, Vitamin C, and Copper.
- Spanish rice's daily need coverage for Sodium is 23% higher.
- Potato contains 19 times less Selenium than Spanish rice. Spanish rice contains 7.4µg of Selenium, while Potato contains 0.4µg.
- The amount of Sodium in Potato is lower.
The food types used in this comparison are Restaurant, Mexican, spanish rice and Potatoes, baked, flesh and skin, without salt.
Infographic
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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.
| Contains more CalciumCalcium | +33.3% |
| Contains more ZincZinc | +33.3% |
| Contains more ManganeseManganese | +78.1% |
| Contains more SeleniumSelenium | +1750% |
| Contains more MagnesiumMagnesium | +115.4% |
| Contains more PotassiumPotassium | +361.2% |
| Contains more CopperCopper | +81.5% |
| Contains more PhosphorusPhosphorus | +22.8% |
| Contains less SodiumSodium | -98.1% |
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.
| Contains more Vitamin AVitamin A | +900% |
| Contains more Vitamin E Vitamin E | +1400% |
| Contains more Vitamin B1Vitamin B1 | +185.9% |
| Contains more Vitamin B2Vitamin B2 | +54.2% |
| Contains more Vitamin B3Vitamin B3 | +68.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +550% |
| Contains more FolateFolate | +78.6% |
| Contains more Vitamin CVitamin C | +9500% |
| Contains more Vitamin B6Vitamin B6 | +279.3% |
| Contains more CholineCholine | +62.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.28 g
Fats:
5.29 g
Carbs:
31.16 g
Water:
58.54 g
Other:
1.73 g
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
| Contains more ProteinProtein | +31.2% |
| Contains more FatsFats | +3969.2% |
| Contains more CarbsCarbs | +47.3% |
| Contains more OtherOther | +30.1% |
| Contains more WaterWater | +27.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.005 g
Monounsaturated Fat:
Mono. Fat
1.511 g
Polyunsaturated fat:
Poly. Fat
2.317 g
Saturated Fat:
Sat. Fat
0.034 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
| Contains more Mono. FatMonounsaturated Fat | +50266.7% |
| Contains more Poly. FatPolyunsaturated fat | +3964.9% |
| Contains less Sat. FatSaturated Fat | -96.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
27.55 g
Sucrose:
0.38 g
Glucose:
0.5 g
Fructose:
0.42 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +59.5% |
| Contains more GlucoseGlucose | +13.6% |
| Contains more FructoseFructose | +23.5% |
~equal in
Sucrose
~0.4g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 185kcal | 93kcal |
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| Protein | 3.28g | 2.5g |
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| Fats | 5.29g | 0.13g |
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| Vitamin C | 0.1mg | 9.6mg |
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| Net carbs | 29.96g | 18.95g |
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| Carbs | 31.16g | 21.15g |
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| Magnesium | 13mg | 28mg |
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| Calcium | 20mg | 15mg |
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| Potassium | 116mg | 535mg |
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| Iron | 1.15mg | 1.08mg |
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| Sugar | 1.3g | 1.18g |
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| Fiber | 1.2g | 2.2g |
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| Copper | 0.065mg | 0.118mg |
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| Zinc | 0.48mg | 0.36mg |
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| Starch | 27.55g | 17.27g |
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| Phosphorus | 57mg | 70mg |
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| Sodium | 528mg | 10mg |
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| Vitamin A | 100IU | 10IU |
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| Vitamin A RAE | 6µg | 1µg |
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| Vitamin E | 0.6mg | 0.04mg |
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| Manganese | 0.39mg | 0.219mg |
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| Selenium | 7.4µg | 0.4µg |
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| Vitamin B1 | 0.183mg | 0.064mg |
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| Vitamin B2 | 0.074mg | 0.048mg |
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| Vitamin B3 | 2.378mg | 1.41mg |
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| Vitamin B5 | 0.415mg | 0.376mg |
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| Vitamin B6 | 0.082mg | 0.311mg |
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| Vitamin B12 | 0.08µg | 0µg |
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| Vitamin K | 13µg | 2µg |
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| Folate | 50µg | 28µg |
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| Trans Fat | 0.07g | 0g |
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| Choline | 9.1mg | 14.8mg |
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| Saturated Fat | 1.005g | 0.034g |
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| Monounsaturated Fat | 1.511g | 0.003g |
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| Polyunsaturated fat | 2.317g | 0.057g |
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| Tryptophan | 0.044mg | 0.025mg |
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| Threonine | 0.098mg | 0.081mg |
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| Isoleucine | 0.109mg | 0.08mg |
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| Leucine | 0.24mg | 0.119mg |
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| Lysine | 0.131mg | 0.13mg |
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| Methionine | 0.071mg | 0.038mg |
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| Phenylalanine | 153mg | 0.099mg |
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| Valine | 0.137mg | 0.125mg |
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| Histidine | 0.071mg | 0.042mg |
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| Fructose | 0.42g | 0.34g |
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| Omega-3 - ALA | 0.238g |
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| Omega-6 - Gamma-linoleic acid | 0.011g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 2.052g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
29%
22%
Comparison summary
Which food is lower in glycemic index?
Spanish rice is lower in glycemic index (difference - 35)
Which food is cheaper?
Spanish rice is cheaper (difference - $0.2)
Which food is richer in vitamins?
Spanish rice is relatively richer in vitamins
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 518mg)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.971g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.