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  6. Tortilla vs. Spanish rice

Tortilla vs. Spanish rice — In-Depth Nutrition Comparison

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Important differences between tortillas and spanish rice

  • 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.
  • Tortillas have 12 times more calcium than spanish rice. Tortillas have 244mg of calcium, while spanish rice has 20mg.
  • Spanish rice is lower in saturated fat.

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

Infographic

Tortilla vs Spanish 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 61% 73% 23% 99% 89% 52% 148% 67% 0% 202%
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%
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 ~528mg

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% 0% 18% 0% 206% 67% 91% 0% 72% 0% 11% 104% 11%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +188.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +197.6%
Contains more FatsFats +84.5%
Contains more CarbsCarbs +47.3%
Contains more OtherOther +156.6%
Contains more WaterWater +94.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 34% 11%
Saturated fat: Sat. Fat 4.878 g
Monounsaturated fat: Mono. Fat 3.062 g
Polyunsaturated fat: Poly. Fat 0.992 g
21% 31% 48%
Saturated fat: Sat. Fat 1.005 g
Monounsaturated fat: Mono. Fat 1.511 g
Polyunsaturated fat: Poly. Fat 2.317 g
Contains more Mono. FatMonounsaturated fat +102.6%
Contains less Sat. FatSaturated fat -79.4%
Contains more Poly. FatPolyunsaturated fat +133.6%

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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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174081/nutrients
  2. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/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.