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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 from 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.

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% 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 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

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

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 Pretzels
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spanish rice Pretzels Opinion
Calories 185kcal 381kcal Pretzels
Protein 3.28g 9.1g Pretzels
Fats 5.29g 3.5g Spanish rice
Vitamin C 0.1mg 0mg Spanish rice
Net carbs 29.96g 76.4g Pretzels
Carbs 31.16g 79.2g Pretzels
Magnesium 13mg 35mg Pretzels
Calcium 20mg 36mg Pretzels
Potassium 116mg 146mg Pretzels
Iron 1.15mg 1.67mg Pretzels
Sugar 1.3g Pretzels
Fiber 1.2g 2.8g Pretzels
Copper 0.065mg 0.264mg Pretzels
Zinc 0.48mg 0.85mg Pretzels
Starch 27.55g Spanish rice
Phosphorus 57mg 113mg Pretzels
Sodium 528mg 1715mg Spanish rice
Vitamin A 100IU 0IU Spanish rice
Vitamin A 6µg 0µg Spanish rice
Vitamin E 0.6mg Spanish rice
Manganese 0.39mg 1.789mg Pretzels
Selenium 7.4µg 5.8µg Spanish rice
Vitamin B1 0.183mg 0.18mg Spanish rice
Vitamin B2 0.074mg 0.1mg Pretzels
Vitamin B3 2.378mg 1.92mg Spanish rice
Vitamin B5 0.415mg 0.288mg Spanish rice
Vitamin B6 0.082mg 0.116mg Pretzels
Vitamin B12 0.08µg 0µg Spanish rice
Vitamin K 13µg Spanish rice
Folate 50µg 83µg Pretzels
Trans Fat 0.07g Pretzels
Choline 9.1mg Spanish rice
Saturated Fat 1.005g 0.75g Pretzels
Monounsaturated Fat 1.511g 1.36g Spanish rice
Polyunsaturated fat 2.317g 1.22g Spanish rice
Tryptophan 0.044mg 0.109mg Pretzels
Threonine 0.098mg 0.259mg Pretzels
Isoleucine 0.109mg 0.345mg Pretzels
Leucine 0.24mg 0.636mg Pretzels
Lysine 0.131mg 0.221mg Pretzels
Methionine 0.071mg 0.164mg Pretzels
Phenylalanine 153mg 0.453mg Spanish rice
Valine 0.137mg 0.392mg Pretzels
Histidine 0.071mg 0.201mg Pretzels
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 Pretzels
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
16%
Pretzels
Minerals Daily Need Coverage Score
29%
Spanish rice
76%
Pretzels

Comparison summary

Which food contains less Sodium?
Spanish rice
Spanish rice contains less Sodium (difference - 1187mg)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Spanish rice
Spanish rice is relatively richer in vitamins
Which food is lower in Sugar?
Pretzels
Pretzels is lower in Sugar (difference - 1.3g)
Which food is lower in Saturated Fat?
Pretzels
Pretzels is lower in Saturated Fat (difference - 0.255g)
Which food is richer in minerals?
Pretzels
Pretzels is relatively richer in minerals
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
  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.