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  6. Spanish rice vs. Scrambled egg

Spanish rice vs. Scrambled egg — In-Depth Nutrition Comparison

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A recap on differences between Spanish rice and Scrambled egg

  • Spanish rice is higher in Manganese, yet Scrambled egg is higher in Vitamin B12, Vitamin B2, Choline, Selenium, Phosphorus, Vitamin A RAE, and Iron.
  • Scrambled egg covers your daily Cholesterol needs 142% more than Spanish rice.
  • Spanish rice contains 9 times more Manganese than Scrambled egg. While Spanish rice contains 0.39mg of Manganese, Scrambled egg contains only 0.043mg.
  • The amount of Saturated Fat in Spanish rice is lower.

Food varieties used in this article are Restaurant, Mexican, spanish rice and Fast foods, egg, scrambled.

Infographic

Spanish rice vs Scrambled egg 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.
Spanish rice
Spanish rice
1
:
9
Scrambled egg
Scrambled egg
Contains more Manganese +807%
Contains more Calcium +185%
Contains more Iron +125.2%
Contains more Phosphorus +324.6%
Contains more Potassium +26.7%
Contains less Sodium -64.6%
Contains more Zinc +245.8%
Contains more Selenium +204.1%
Equal in Magnesium - 14
Equal in Copper - 0.067
Spanish rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 44% 10% 25% 11% 69% 14% 22% 51% 41%
Scrambled egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 98% 10% 104% 13% 25% 46% 23% 6% 123%
Contains more Manganese +807%
Contains more Calcium +185%
Contains more Iron +125.2%
Contains more Phosphorus +324.6%
Contains more Potassium +26.7%
Contains less Sodium -64.6%
Contains more Zinc +245.8%
Contains more Selenium +204.1%
Equal in Magnesium - 14
Equal in Copper - 0.067

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.
Spanish rice
Spanish rice
4
:
8
Scrambled egg
Scrambled egg
Contains more Vitamin B1 +128.8%
Contains more Vitamin B3 +1032.4%
Contains more Folate +72.4%
Contains more Vitamin K +44.4%
Contains more Vitamin A +579%
Contains more Vitamin E +60%
Contains more Vitamin D +∞%
Contains more Vitamin C +3200%
Contains more Vitamin B2 +602.7%
Contains more Vitamin B5 +126.5%
Contains more Vitamin B6 +131.7%
Contains more Vitamin B12 +1162.5%
Spanish rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 12% 0% 1% 46% 18% 45% 25% 19% 38% 10% 33%
Scrambled egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 20% 34% 11% 20% 120% 4% 57% 44% 22% 127% 23%
Contains more Vitamin B1 +128.8%
Contains more Vitamin B3 +1032.4%
Contains more Folate +72.4%
Contains more Vitamin K +44.4%
Contains more Vitamin A +579%
Contains more Vitamin E +60%
Contains more Vitamin D +∞%
Contains more Vitamin C +3200%
Contains more Vitamin B2 +602.7%
Contains more Vitamin B5 +126.5%
Contains more Vitamin B6 +131.7%
Contains more Vitamin B12 +1162.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spanish rice
Spanish rice
2
:
3
Scrambled egg
Scrambled egg
Contains more Carbs +1398.1%
Contains more Other +44.2%
Contains more Protein +322%
Contains more Fats +205.9%
Contains more Water +13.9%
Spanish rice
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
Scrambled egg
14% 16% 2% 67%
Protein: 13.84 g
Fats: 16.18 g
Carbs: 2.08 g
Water: 66.7 g
Other: 1.2 g
Contains more Carbs +1398.1%
Contains more Other +44.2%
Contains more Protein +322%
Contains more Fats +205.9%
Contains more Water +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spanish rice
Spanish rice
2
:
1
Scrambled egg
Scrambled egg
Contains less Saturated Fat -83.7%
Contains more Polyunsaturated fat +17.7%
Contains more Monounsaturated Fat +289.7%
Spanish rice
21% 31% 48%
Saturated Fat: 1.005 g
Monounsaturated Fat: 1.511 g
Polyunsaturated fat: 2.317 g
Scrambled egg
44% 42% 14%
Saturated Fat: 6.153 g
Monounsaturated Fat: 5.889 g
Polyunsaturated fat: 1.969 g
Contains less Saturated Fat -83.7%
Contains more Polyunsaturated fat +17.7%
Contains more Monounsaturated Fat +289.7%

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

All nutrients comparison - raw data values

Nutrient Spanish rice Scrambled egg Opinion
Net carbs 29.96g 2.08g Spanish rice
Protein 3.28g 13.84g Scrambled egg
Fats 5.29g 16.18g Scrambled egg
Carbs 31.16g 2.08g Spanish rice
Calories 185kcal 212kcal Scrambled egg
Starch 27.55g Spanish rice
Fructose 0.42g Spanish rice
Sugar 1.3g 1.64g Spanish rice
Fiber 1.2g 0g Spanish rice
Calcium 20mg 57mg Scrambled egg
Iron 1.15mg 2.59mg Scrambled egg
Magnesium 13mg 14mg Scrambled egg
Phosphorus 57mg 242mg Scrambled egg
Potassium 116mg 147mg Scrambled egg
Sodium 528mg 187mg Scrambled egg
Zinc 0.48mg 1.66mg Scrambled egg
Copper 0.065mg 0.067mg Scrambled egg
Manganese 0.39mg 0.043mg Spanish rice
Selenium 7.4µg 22.5µg Scrambled egg
Vitamin A 100IU 679IU Scrambled egg
Vitamin A RAE 6µg 176µg Scrambled egg
Vitamin E 0.6mg 0.96mg Scrambled egg
Vitamin D 0IU 46IU Scrambled egg
Vitamin D 0µg 1.1µg Scrambled egg
Vitamin C 0.1mg 3.3mg Scrambled egg
Vitamin B1 0.183mg 0.08mg Spanish rice
Vitamin B2 0.074mg 0.52mg Scrambled egg
Vitamin B3 2.378mg 0.21mg Spanish rice
Vitamin B5 0.415mg 0.94mg Scrambled egg
Vitamin B6 0.082mg 0.19mg Scrambled egg
Folate 50µg 29µg Spanish rice
Vitamin B12 0.08µg 1.01µg Scrambled egg
Vitamin K 13µg 9µg Spanish rice
Tryptophan 0.044mg 0.212mg Scrambled egg
Threonine 0.098mg 0.657mg Scrambled egg
Isoleucine 0.109mg 0.836mg Scrambled egg
Leucine 0.24mg 1.185mg Scrambled egg
Lysine 0.131mg 0.913mg Scrambled egg
Methionine 0.071mg 0.427mg Scrambled egg
Phenylalanine 153mg 0.75mg Spanish rice
Valine 0.137mg 0.96mg Scrambled egg
Histidine 0.071mg 0.325mg Scrambled egg
Cholesterol 0mg 426mg Spanish rice
Trans Fat 0.07g Scrambled egg
Saturated Fat 1.005g 6.153g Spanish rice
Monounsaturated Fat 1.511g 5.889g Scrambled egg
Polyunsaturated fat 2.317g 1.969g Spanish rice
Omega-6 - Eicosadienoic acid 0.002g Spanish rice
Omega-6 - Linoleic acid 2.052g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g Spanish rice
Omega-3 - ALA 0.238g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spanish rice Scrambled egg
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Spanish rice
43%
Scrambled egg
Minerals Daily Need Coverage Score
29%
Spanish rice
46%
Scrambled egg

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 0.34g)
Which food is lower in Cholesterol?
Spanish rice
Spanish rice is lower in Cholesterol (difference - 426mg)
Which food is lower in Saturated Fat?
Spanish rice
Spanish rice is lower in Saturated Fat (difference - 5.148g)
Which food contains less Sodium?
Scrambled egg
Scrambled egg contains less Sodium (difference - 341mg)
Which food is lower in glycemic index?
Scrambled egg
Scrambled egg is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Scrambled egg
Scrambled egg is relatively richer in minerals
Which food is richer in vitamins?
Scrambled egg
Scrambled egg is relatively richer in vitamins
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. Scrambled egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173272/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.