Spanish rice vs. Potato salad — In-Depth Nutrition Comparison

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Differences between spanish rice and potato salad

Spanish rice has more manganese, folate, vitamin B3, vitamin B1, iron, and selenium, while potato salad has more vitamin C and copper.
Potato salad's daily need coverage for cholesterol is 23% higher.
Potato salad contains 7 times less folate than spanish rice. Spanish rice contains 50µg of folate, while potato salad contains 7µg.

The food types used in this comparison are Restaurant, Mexican, spanish rice and Potato salad, home-prepared.

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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

Potato salad

Contains more IronIron	+76.9%
Contains more ZincZinc	+54.8%
Contains more ManganeseManganese	+286.1%
Contains more SeleniumSelenium	+80.5%

Contains more MagnesiumMagnesium	+15.4%
Contains more PotassiumPotassium	+119%
Contains more CopperCopper	+81.5%

~equal in Calcium ~19mg

~equal in Phosphorus ~52mg

~equal in Sodium ~529mg

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

Potato salad

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+137.7%
Contains more Vitamin B2Vitamin B2	+23.3%
Contains more Vitamin B3Vitamin B3	+167.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+614.3%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+9900%
Contains more Vitamin AVitamin A	+433.3%
Contains more Vitamin B5Vitamin B5	+28.7%
Contains more Vitamin B6Vitamin B6	+72%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	0mg	68mg	23%
Manganese	0.39mg	0.101mg	13%
Folate	50µg	7µg	11%
Vitamin C	0.1mg	10mg	11%
Vitamin K	13µg		11%
Starch	27.55g		11%
Vitamin B3	2.378mg	0.89mg	9%
Vitamin B1	0.183mg	0.077mg	9%
Phenylalanine	153mg	0.135mg	9%
Polyunsaturated fat	2.317g	3.737g	9%
Carbs	31.16g	11.17g	7%
Selenium	7.4µg	4.1µg	6%
Iron	1.15mg	0.65mg	6%
Copper	0.065mg	0.118mg	6%
Vitamin B6	0.082mg	0.141mg	5%
Vitamin E	0.6mg		4%
Potassium	116mg	254mg	4%
Fats	5.29g	8.2g	4%
Vitamin B12	0.08µg	0µg	3%
Vitamin A	6µg	32µg	3%
Vitamin B5	0.415mg	0.534mg	2%
Saturated fat	1.005g	1.429g	2%
Monounsaturated fat	1.511g	2.48g	2%
Choline	9.1mg		2%
Calories	185kcal	143kcal	2%
Zinc	0.48mg	0.31mg	2%
Protein	3.28g	2.68g	1%
Phosphorus	57mg	52mg	1%
Vitamin B2	0.074mg	0.06mg	1%
Fructose	0.42g		1%
Net carbs	29.96g	9.87g	N/A
Magnesium	13mg	15mg	0%
Calcium	20mg	19mg	0%
Sugar	1.3g		N/A
Fiber	1.2g	1.3g	0%
Sodium	528mg	529mg	0%
Trans fat	0.07g		N/A
Tryptophan	0.044mg	0.042mg	0%
Threonine	0.098mg	0.116mg	0%
Isoleucine	0.109mg	0.141mg	0%
Leucine	0.24mg	0.202mg	0%
Lysine	0.131mg	0.171mg	0%
Methionine	0.071mg	0.066mg	0%
Valine	0.137mg	0.172mg	0%
Histidine	0.071mg	0.062mg	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