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  6. Spanish rice vs. Brown rice

Spanish rice vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between Spanish rice and Brown rice

  • Spanish rice is richer in Vitamin K, Folate, Iron, Monounsaturated Fat, and Polyunsaturated fat, yet Brown rice is richer in Manganese, Phosphorus, and Magnesium.
  • Daily need coverage for Manganese from Brown rice is 25% higher.
  • Spanish rice contains 132 times more Sodium than Brown rice. Spanish rice contains 528mg of Sodium, while Brown rice contains 4mg.

Food types used in this article are Restaurant, Mexican, spanish rice and Rice, brown, long-grain, cooked.

Infographic

Spanish rice vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +34.9%
Contains more IronIron +105.4%
Contains more SeleniumSelenium +27.6%
Contains more MagnesiumMagnesium +200%
Contains more CopperCopper +63.1%
Contains more ZincZinc +47.9%
Contains more PhosphorusPhosphorus +80.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +149.7%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +252.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6400%
Contains more FolateFolate +455.6%
Contains more Vitamin B6Vitamin B6 +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.178mg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B3 ~2.561mg
~equal in Vitamin B5 ~0.38mg
~equal in Choline ~9.2mg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +19.7%
Contains more FatsFats +445.4%
Contains more CarbsCarbs +21.8%
Contains more OtherOther +293.2%
Contains more WaterWater +20%

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated Fat +309.5%
Contains more Poly. FatPolyunsaturated fat +533.1%
Contains less Sat. FatSaturated Fat -74.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 2%
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +58.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~24.79g
~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.
Spanish rice Brown rice
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spanish rice Brown rice Opinion
Calories 185kcal 123kcal Spanish rice
Protein 3.28g 2.74g Spanish rice
Fats 5.29g 0.97g Spanish rice
Vitamin C 0.1mg 0mg Spanish rice
Net carbs 29.96g 23.98g Spanish rice
Carbs 31.16g 25.58g Spanish rice
Magnesium 13mg 39mg Brown rice
Calcium 20mg 3mg Spanish rice
Potassium 116mg 86mg Spanish rice
Iron 1.15mg 0.56mg Spanish rice
Sugar 1.3g 0.24g Brown rice
Fiber 1.2g 1.6g Brown rice
Copper 0.065mg 0.106mg Brown rice
Zinc 0.48mg 0.71mg Brown rice
Starch 27.55g 24.79g Spanish rice
Phosphorus 57mg 103mg Brown rice
Sodium 528mg 4mg Brown rice
Vitamin A 100IU 0IU Spanish rice
Vitamin A 6µg 0µg Spanish rice
Vitamin E 0.6mg 0.17mg Spanish rice
Manganese 0.39mg 0.974mg Brown rice
Selenium 7.4µg 5.8µg Spanish rice
Vitamin B1 0.183mg 0.178mg Spanish rice
Vitamin B2 0.074mg 0.069mg Spanish rice
Vitamin B3 2.378mg 2.561mg Brown rice
Vitamin B5 0.415mg 0.38mg Spanish rice
Vitamin B6 0.082mg 0.123mg Brown rice
Vitamin B12 0.08µg 0µg Spanish rice
Vitamin K 13µg 0.2µg Spanish rice
Folate 50µg 9µg Spanish rice
Trans Fat 0.07g 0g Brown rice
Choline 9.1mg 9.2mg Brown rice
Saturated Fat 1.005g 0.26g Brown rice
Monounsaturated Fat 1.511g 0.369g Spanish rice
Polyunsaturated fat 2.317g 0.366g Spanish rice
Tryptophan 0.044mg 0.033mg Spanish rice
Threonine 0.098mg 0.095mg Spanish rice
Isoleucine 0.109mg 0.109mg
Leucine 0.24mg 0.214mg Spanish rice
Lysine 0.131mg 0.099mg Spanish rice
Methionine 0.071mg 0.058mg Spanish rice
Phenylalanine 153mg 0.133mg Spanish rice
Valine 0.137mg 0.151mg Brown rice
Histidine 0.071mg 0.066mg Spanish rice
Fructose 0.42g 0g Spanish rice
Omega-3 - ALA 0.238g 0.011g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g 0g Spanish rice
Omega-6 - Eicosadienoic acid 0.002g 0g Spanish rice
Omega-6 - Linoleic acid 2.052g 0.355g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spanish rice Brown rice
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
13%
Brown rice
Minerals Daily Need Coverage Score
29%
Spanish rice
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 15)
Which food is cheaper?
Spanish rice
Spanish rice is cheaper (difference - $2)
Which food is richer in vitamins?
Spanish rice
Spanish rice is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 524mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.745g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.