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  6. Spanish rice vs. Pretzels

Spanish rice vs. Pretzels — In-Depth Nutrition Comparison

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How are spanish rice and pretzels different?

  • Spanish rice is higher in polyunsaturated fat; however, pretzels are richer in manganese, copper, folate, phosphorus, iron, fiber, and magnesium.
  • Daily need coverage for manganese for pretzels is 61% higher.
  • Spanish rice contains 2 times more polyunsaturated fat than pretzels. While spanish rice contains 2.317g of polyunsaturated fat, pretzels contain only 1.22g.
  • Spanish rice has less sodium.
  • Spanish rice has a lower glycemic index (51) than pretzels (83).

Restaurant, Mexican, spanish rice and Snacks, pretzels, hard, plain, made with unenriched flour, salted are the varieties used in this article.

Infographic

Spanish rice vs Pretzels 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 25% 11% 13% 63% 88% 23% 48% 224% 233% 32%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +27.6%
Contains more MagnesiumMagnesium +169.2%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +25.9%
Contains more IronIron +45.2%
Contains more CopperCopper +306.2%
Contains more ZincZinc +77.1%
Contains more PhosphorusPhosphorus +98.2%
Contains more ManganeseManganese +358.7%

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% 2% 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 0% 0% 0% 0% 45% 23% 36% 17% 27% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more Vitamin B5Vitamin B5 +44.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +35.1%
Contains more Vitamin B6Vitamin B6 +41.5%
Contains more FolateFolate +66%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.18mg

All nutrients comparison - raw data values

Nutrient Spanish rice Pretzels DV% diff.
Manganese 0.39mg 1.789mg 61%
Sodium 528mg 1715mg 52%
Copper 0.065mg 0.264mg 22%
Carbs 31.16g 79.2g 16%
Protein 3.28g 9.1g 12%
Vitamin K 13µg 11%
Starch 27.55g 11%
Calories 185kcal 381kcal 10%
Phenylalanine 153mg 0.453mg 9%
Folate 50µg 83µg 8%
Phosphorus 57mg 113mg 8%
Iron 1.15mg 1.67mg 7%
Polyunsaturated fat 2.317g 1.22g 7%
Fiber 1.2g 2.8g 6%
Magnesium 13mg 35mg 5%
Vitamin E 0.6mg 4%
Vitamin B6 0.082mg 0.116mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin B3 2.378mg 1.92mg 3%
Vitamin B5 0.415mg 0.288mg 3%
Selenium 7.4µg 5.8µg 3%
Fats 5.29g 3.5g 3%
Zinc 0.48mg 0.85mg 3%
Vitamin B2 0.074mg 0.1mg 2%
Calcium 20mg 36mg 2%
Choline 9.1mg 2%
Vitamin A 6µg 0µg 1%
Potassium 116mg 146mg 1%
Saturated fat 1.005g 0.75g 1%
Fructose 0.42g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 29.96g 76.4g N/A
Sugar 1.3g N/A
Vitamin B1 0.183mg 0.18mg 0%
Trans fat 0.07g N/A
Monounsaturated fat 1.511g 1.36g 0%
Tryptophan 0.044mg 0.109mg 0%
Threonine 0.098mg 0.259mg 0%
Isoleucine 0.109mg 0.345mg 0%
Leucine 0.24mg 0.636mg 0%
Lysine 0.131mg 0.221mg 0%
Methionine 0.071mg 0.164mg 0%
Valine 0.137mg 0.392mg 0%
Histidine 0.071mg 0.201mg 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

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% 4% 79% 3% 5%
Protein: 9.1 g
Fats: 3.5 g
Carbs: 79.2 g
Water: 3.3 g
Other: 4.9 g
Contains more FatsFats +51.1%
Contains more WaterWater +1673.9%
Contains more ProteinProtein +177.4%
Contains more CarbsCarbs +154.2%
Contains more OtherOther +183.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 31% 48%
Saturated fat: Sat. Fat 1.005 g
Monounsaturated fat: Mono. Fat 1.511 g
Polyunsaturated fat: Poly. Fat 2.317 g
23% 41% 37%
Saturated fat: Sat. Fat 0.75 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 1.22 g
Contains more Poly. FatPolyunsaturated fat +89.9%
Contains less Sat. FatSaturated fat -25.4%
~equal in Monounsaturated fat ~1.36g

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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
  2. Pretzels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/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.