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

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A recap on the 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, 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 sodium in scrambled egg is lower.
The glycemic index of scrambled egg is lower.

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

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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

Scrambled egg

Contains more ManganeseManganese

+807%

Contains more CalciumCalcium	+185%
Contains more PotassiumPotassium	+26.7%
Contains more IronIron	+125.2%
Contains more ZincZinc	+245.8%
Contains more PhosphorusPhosphorus	+324.6%
Contains less SodiumSodium	-64.6%
Contains more SeleniumSelenium	+204.1%

~equal in Magnesium ~14mg

~equal in Copper ~0.067mg

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

Scrambled egg

Contains more Vitamin B1Vitamin B1	+128.8%
Contains more Vitamin B3Vitamin B3	+1032.4%
Contains more Vitamin KVitamin K	+44.4%
Contains more FolateFolate	+72.4%

Contains more Vitamin CVitamin C	+3200%
Contains more Vitamin AVitamin A	+2833.3%
Contains more Vitamin EVitamin E	+60%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+602.7%
Contains more Vitamin B5Vitamin B5	+126.5%
Contains more Vitamin B6Vitamin B6	+131.7%
Contains more Vitamin B12Vitamin B12	+1162.5%
Contains more CholineCholine	+1884.6%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	0mg	426mg	142%
Vitamin B12	0.08µg	1.01µg	39%
Vitamin B2	0.074mg	0.52mg	34%
Choline	9.1mg	180.6mg	31%
Selenium	7.4µg	22.5µg	27%
Phosphorus	57mg	242mg	26%
Saturated fat	1.005g	6.153g	23%
Protein	3.28g	13.84g	21%
Vitamin A	6µg	176µg	19%
Iron	1.15mg	2.59mg	18%
Fats	5.29g	16.18g	17%
Manganese	0.39mg	0.043mg	15%
Sodium	528mg	187mg	15%
Vitamin B3	2.378mg	0.21mg	14%
Vitamin B5	0.415mg	0.94mg	11%
Starch	27.55g		11%
Zinc	0.48mg	1.66mg	11%
Monounsaturated fat	1.511g	5.889g	11%
Carbs	31.16g	2.08g	10%
Phenylalanine	153mg	0.75mg	9%
Vitamin B1	0.183mg	0.08mg	9%
Vitamin B6	0.082mg	0.19mg	8%
Vitamin D	0µg	1.1µg	6%
Vitamin D	0IU	46IU	6%
Fiber	1.2g	0g	5%
Folate	50µg	29µg	5%
Calcium	20mg	57mg	4%
Vitamin C	0.1mg	3.3mg	4%
Vitamin K	13µg	9µg	3%
Polyunsaturated fat	2.317g	1.969g	2%
Vitamin E	0.6mg	0.96mg	2%
Fructose	0.42g		1%
Calories	185kcal	212kcal	1%
Potassium	116mg	147mg	1%
Net carbs	29.96g	2.08g	N/A
Magnesium	13mg	14mg	0%
Sugar	1.3g	1.64g	N/A
Copper	0.065mg	0.067mg	0%
Trans fat	0.07g		N/A
Tryptophan	0.044mg	0.212mg	0%
Threonine	0.098mg	0.657mg	0%
Isoleucine	0.109mg	0.836mg	0%
Leucine	0.24mg	1.185mg	0%
Lysine	0.131mg	0.913mg	0%
Methionine	0.071mg	0.427mg	0%
Valine	0.137mg	0.96mg	0%
Histidine	0.071mg	0.325mg	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