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  6. Spanish rice vs. Tortilla

Spanish rice vs. Tortilla — In-Depth Nutrition Comparison

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Important differences between spanish rice and tortillas

  • Spanish rice has less selenium, vitamin B1, phosphorus, fiber, calcium, copper, folate, iron, and vitamin B6.
  • Tortillas' daily need coverage for selenium is 54% more.
  • Spanish rice is lower in saturated fat.

The food varieties used in the comparison are Restaurant, Mexican, spanish rice and Tortillas, ready-to-bake or -fry, whole wheat.

Infographic

Spanish rice vs Tortilla 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 61% 73% 23% 99% 89% 52% 148% 67% 0% 202%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +553.8%
Contains more CalciumCalcium +1120%
Contains more PotassiumPotassium +125.9%
Contains more IronIron +128.7%
Contains more CopperCopper +309.2%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +507%
Contains more SeleniumSelenium +400%
~equal in Sodium ~512mg

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% 2% 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% 18% 0% 206% 67% 91% 0% 72% 0% 11% 104% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +188.9%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +349.7%
Contains more Vitamin B2Vitamin B2 +290.5%
Contains more Vitamin B3Vitamin B3 +104.3%
Contains more Vitamin B6Vitamin B6 +280.5%
Contains more FolateFolate +176%
Contains more CholineCholine +119.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spanish rice Tortilla DV% diff.
Selenium 7.4µg 37µg 54%
Vitamin B1 0.183mg 0.823mg 53%
Phosphorus 57mg 346mg 41%
Fiber 1.2g 9.8g 34%
Calcium 20mg 244mg 22%
Folate 50µg 138µg 22%
Copper 0.065mg 0.266mg 22%
Iron 1.15mg 2.63mg 19%
Saturated fat 1.005g 4.878g 18%
Vitamin B6 0.082mg 0.312mg 18%
Magnesium 13mg 85mg 17%
Manganese 0.39mg 17%
Vitamin B2 0.074mg 0.289mg 17%
Vitamin B3 2.378mg 4.858mg 16%
Zinc 0.48mg 1.92mg 13%
Protein 3.28g 9.76g 13%
Starch 27.55g 11%
Polyunsaturated fat 2.317g 0.992g 9%
Phenylalanine 153mg 0.488mg 9%
Vitamin B5 0.415mg 8%
Vitamin K 13µg 4.5µg 7%
Fats 5.29g 9.76g 7%
Calories 185kcal 310kcal 6%
Carbs 31.16g 45.89g 5%
Potassium 116mg 262mg 4%
Monounsaturated fat 1.511g 3.062g 4%
Vitamin B12 0.08µg 0µg 3%
Vitamin E 0.6mg 0.9mg 2%
Choline 9.1mg 20mg 2%
Sodium 528mg 512mg 1%
Vitamin A 6µg 0µg 1%
Fructose 0.42g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 29.96g 36.09g N/A
Sugar 1.3g 2.44g N/A
Trans fat 0.07g 0g N/A
Tryptophan 0.044mg 0.129mg 0%
Threonine 0.098mg 0.312mg 0%
Isoleucine 0.109mg 0.353mg 0%
Leucine 0.24mg 0.671mg 0%
Lysine 0.131mg 0.37mg 0%
Methionine 0.071mg 0.163mg 0%
Valine 0.137mg 0.444mg 0%
Histidine 0.071mg 0.255mg 0%
Omega-3 - ALA 0.238g N/A
Omega-6 - Gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 2.052g N/A

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
10% 10% 46% 30% 4%
Protein: 9.76 g
Fats: 9.76 g
Carbs: 45.89 g
Water: 30.15 g
Other: 4.44 g
Contains more WaterWater +94.2%
Contains more ProteinProtein +197.6%
Contains more FatsFats +84.5%
Contains more CarbsCarbs +47.3%
Contains more OtherOther +156.6%

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
55% 34% 11%
Saturated fat: Sat. Fat 4.878 g
Monounsaturated fat: Mono. Fat 3.062 g
Polyunsaturated fat: Poly. Fat 0.992 g
Contains less Sat. FatSaturated fat -79.4%
Contains more Poly. FatPolyunsaturated fat +133.6%
Contains more Mono. FatMonounsaturated fat +102.6%

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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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174081/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.