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.
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 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% |
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 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 | +57% |
| Contains more Vitamin B5Vitamin B5 | +28.7% |
| Contains more Vitamin B6Vitamin B6 | +72% |
~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:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +22.4% |
| Contains more CarbsCarbs | +179% |
| Contains more FatsFats | +55% |
| Contains more WaterWater | +29.8% |
| Contains more OtherOther | +12.7% |
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
1.429 g
Monounsaturated Fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated Fat | -29.7% |
| Contains more Mono. FatMonounsaturated Fat | +64.1% |
| Contains more Poly. FatPolyunsaturated fat | +61.3% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 185kcal | 143kcal |
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| Protein | 3.28g | 2.68g |
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| Fats | 5.29g | 8.2g |
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| Vitamin C | 0.1mg | 10mg |
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| Net carbs | 29.96g | 9.87g |
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| Carbs | 31.16g | 11.17g |
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| Cholesterol | 0mg | 68mg |
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| Magnesium | 13mg | 15mg |
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| Calcium | 20mg | 19mg |
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| Potassium | 116mg | 254mg |
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| Iron | 1.15mg | 0.65mg |
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| Sugar | 1.3g |
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| Fiber | 1.2g | 1.3g |
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| Copper | 0.065mg | 0.118mg |
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| Zinc | 0.48mg | 0.31mg |
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| Starch | 27.55g |
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| Phosphorus | 57mg | 52mg |
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| Sodium | 528mg | 529mg |
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| Vitamin A | 100IU | 157IU |
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| Vitamin A | 6µg | 32µg |
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| Vitamin E | 0.6mg |
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| Manganese | 0.39mg | 0.101mg |
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| Selenium | 7.4µg | 4.1µg |
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| Vitamin B1 | 0.183mg | 0.077mg |
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| Vitamin B2 | 0.074mg | 0.06mg |
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| Vitamin B3 | 2.378mg | 0.89mg |
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| Vitamin B5 | 0.415mg | 0.534mg |
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| Vitamin B6 | 0.082mg | 0.141mg |
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| Vitamin B12 | 0.08µg | 0µg |
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| Vitamin K | 13µg |
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| Folate | 50µg | 7µg |
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| Trans Fat | 0.07g |
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| Choline | 9.1mg |
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| Saturated Fat | 1.005g | 1.429g |
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| Monounsaturated Fat | 1.511g | 2.48g |
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| Polyunsaturated fat | 2.317g | 3.737g |
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| Tryptophan | 0.044mg | 0.042mg |
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| Threonine | 0.098mg | 0.116mg |
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| Isoleucine | 0.109mg | 0.141mg |
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| Leucine | 0.24mg | 0.202mg |
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| Lysine | 0.131mg | 0.171mg |
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| Methionine | 0.071mg | 0.066mg |
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| Phenylalanine | 153mg | 0.135mg |
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| Valine | 0.137mg | 0.172mg |
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| Histidine | 0.071mg | 0.062mg |
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| Fructose | 0.42g |
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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%
12%
Minerals Daily Need Coverage Score
29%
24%
Comparison summary
Which food is lower in Cholesterol?
Spanish rice is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Spanish rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spanish rice is lower in Saturated Fat (difference - 0.424g)
Which food is richer in vitamins?
Spanish rice is relatively richer in vitamins
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 1.3g)
Which food is lower in glycemic index?
Potato salad is lower in glycemic index (difference - 6)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.