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  6. Spanish rice vs. Salisbury steak

Spanish rice vs. Salisbury steak — In-Depth Nutrition Comparison

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How are Spanish rice and Salisbury steak different?

  • Spanish rice is richer in Vitamin B1, Vitamin K, Manganese, Folate, and Vitamin B3, while Salisbury steak is higher in Vitamin B12, Phosphorus, and Choline.
  • Salisbury steak covers your daily need of Saturated Fat 15% more than Spanish rice.
  • Spanish rice contains 8 times more Vitamin K than Salisbury steak. Spanish rice contains 13µg of Vitamin K, while Salisbury steak contains 1.7µg.
  • Spanish rice is lower in Saturated Fat.

Restaurant, Mexican, spanish rice and Salisbury steak with gravy, frozen types were used in this article.

Infographic

Spanish rice vs Salisbury steak 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 12% 14% 13% 36% 28% 20% 54% 66% 23% 41%
Contains more IronIron +21.1%
Contains more ManganeseManganese +124.1%
Contains more MagnesiumMagnesium +30.8%
Contains more CalciumCalcium +135%
Contains more PotassiumPotassium +24.1%
Contains more CopperCopper +27.7%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +122.8%
~equal in Sodium ~509mg
~equal in Selenium ~7.5µg

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% 4.6% 0% 15% 27% 25% 12% 30% 51% 4.3% 9.8% 26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +160.9%
Contains more Vitamin B1Vitamin B1 +210.2%
Contains more Vitamin B3Vitamin B3 +80.2%
Contains more Vitamin B5Vitamin B5 +104.4%
Contains more Vitamin KVitamin K +664.7%
Contains more FolateFolate +284.6%
Contains more Vitamin B2Vitamin B2 +59.5%
Contains more Vitamin B6Vitamin B6 +59.8%
Contains more Vitamin B12Vitamin B12 +412.5%
Contains more CholineCholine +414.3%
~equal in Vitamin D ~0µg

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
7% 10% 7% 74%
Protein: 6.98 g
Fats: 10.47 g
Carbs: 6.78 g
Water: 74.19 g
Other: 1.58 g
Contains more CarbsCarbs +359.6%
Contains more ProteinProtein +112.8%
Contains more FatsFats +97.9%
Contains more WaterWater +26.7%
~equal in Other ~1.58g

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
39% 47% 14%
Saturated Fat: Sat. Fat 3.982 g
Monounsaturated Fat: Mono. Fat 4.798 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated Fat -74.8%
Contains more Poly. FatPolyunsaturated fat +56.2%
Contains more Mono. FatMonounsaturated Fat +217.5%

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
91% 9%
Starch: 2.53 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +988.9%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +92.3%
Contains more FructoseFructose +∞%
~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 Salisbury steak
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spanish rice Salisbury steak Opinion
Calories 185kcal 149kcal Spanish rice
Protein 3.28g 6.98g Salisbury steak
Fats 5.29g 10.47g Salisbury steak
Vitamin C 0.1mg 0mg Spanish rice
Net carbs 29.96g 5.78g Spanish rice
Carbs 31.16g 6.78g Spanish rice
Cholesterol 0mg 33mg Spanish rice
Vitamin D 0IU 1IU Salisbury steak
Magnesium 13mg 17mg Salisbury steak
Calcium 20mg 47mg Salisbury steak
Potassium 116mg 144mg Salisbury steak
Iron 1.15mg 0.95mg Spanish rice
Sugar 1.3g 0.26g Salisbury steak
Fiber 1.2g 1g Spanish rice
Copper 0.065mg 0.083mg Salisbury steak
Zinc 0.48mg 0.75mg Salisbury steak
Starch 27.55g 2.53g Spanish rice
Phosphorus 57mg 127mg Salisbury steak
Sodium 528mg 509mg Salisbury steak
Vitamin A 100IU 5IU Spanish rice
Vitamin A 6µg 2µg Spanish rice
Vitamin E 0.6mg 0.23mg Spanish rice
Manganese 0.39mg 0.174mg Spanish rice
Selenium 7.4µg 7.5µg Salisbury steak
Vitamin B1 0.183mg 0.059mg Spanish rice
Vitamin B2 0.074mg 0.118mg Salisbury steak
Vitamin B3 2.378mg 1.32mg Spanish rice
Vitamin B5 0.415mg 0.203mg Spanish rice
Vitamin B6 0.082mg 0.131mg Salisbury steak
Vitamin B12 0.08µg 0.41µg Salisbury steak
Vitamin K 13µg 1.7µg Spanish rice
Folate 50µg 13µg Spanish rice
Trans Fat 0.07g 0.284g Spanish rice
Choline 9.1mg 46.8mg Salisbury steak
Saturated Fat 1.005g 3.982g Spanish rice
Monounsaturated Fat 1.511g 4.798g Salisbury steak
Polyunsaturated fat 2.317g 1.483g Spanish rice
Tryptophan 0.044mg Spanish rice
Threonine 0.098mg Spanish rice
Isoleucine 0.109mg Spanish rice
Leucine 0.24mg Spanish rice
Lysine 0.131mg Spanish rice
Methionine 0.071mg Spanish rice
Phenylalanine 153mg Spanish rice
Valine 0.137mg Spanish rice
Histidine 0.071mg Spanish rice
Fructose 0.42g 0g Spanish rice
Omega-3 - EPA 0g 0.003g Salisbury steak
Omega-3 - DHA 0g 0.002g Salisbury steak
Omega-3 - ALA 0.238g 0.057g Spanish rice
Omega-3 - DPA 0g 0.004g Salisbury steak
Omega-3 - Eicosatrienoic acid 0g 0.004g Salisbury steak
Omega-6 - Gamma-linoleic acid 0.011g 0.002g Spanish rice
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.012g Salisbury steak
Omega-6 - Eicosadienoic acid 0.002g 0.03g Salisbury steak
Omega-6 - Linoleic acid 2.052g 1.252g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spanish rice Salisbury steak
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%
Salisbury steak
Minerals Daily Need Coverage Score
29%
Spanish rice
31%
Salisbury steak

Comparison summary

Which food is lower in Cholesterol?
Spanish rice
Spanish rice is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Spanish rice
Spanish rice is lower in Saturated Fat (difference - 2.977g)
Which food is richer in vitamins?
Spanish rice
Spanish rice is relatively richer in vitamins
Which food is lower in Sugar?
Salisbury steak
Salisbury steak is lower in Sugar (difference - 1.04g)
Which food contains less Sodium?
Salisbury steak
Salisbury steak contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Salisbury steak
Salisbury steak is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Salisbury steak
Salisbury steak is relatively richer in minerals
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. Salisbury steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168965/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.