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  6. Spanish rice vs. Brown rice

Spanish rice vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between spanish rice and brown rice

  • Spanish rice is richer in vitamin K, folate, iron, and fats, yet brown rice is richer in manganese, phosphorus, and magnesium.
  • Daily need coverage for manganese for brown rice is 25% higher.
  • Spanish rice contains 132 times more sodium than brown rice. Spanish rice contains 528mg of sodium, while brown rice contains 4mg.
  • Spanish rice has a lower glycemic index than brown rice.

Food types used in this article are Restaurant, Mexican, spanish rice and Rice, brown, long-grain, cooked.

Infographic

Spanish rice vs Brown rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +34.9%
Contains more IronIron +105.4%
Contains more SeleniumSelenium +27.6%
Contains more MagnesiumMagnesium +200%
Contains more CopperCopper +63.1%
Contains more ZincZinc +47.9%
Contains more PhosphorusPhosphorus +80.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +149.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 2% 12% 46% 17% 45% 25% 19% 10% 33% 38%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +252.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6400%
Contains more FolateFolate +455.6%
Contains more Vitamin B6Vitamin B6 +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.178mg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B3 ~2.561mg
~equal in Vitamin B5 ~0.38mg

All nutrients comparison - raw data values

Nutrient Spanish rice Brown rice DV% diff.
Manganese 0.39mg 0.974mg 25%
Sodium 528mg 4mg 23%
Omega-3 (ALA) 0.238g 0.011g 14%
Polyunsaturated fat 2.317g 0.366g 13%
Vitamin K 13µg 0.2µg 11%
Folate 50µg 9µg 10%
Omega-6 (Linoleic acid) 2.052g 0.355g 10%
Phenylalanine 153mg 0.133mg 9%
Fats 5.29g 0.97g 7%
Iron 1.15mg 0.56mg 7%
Phosphorus 57mg 103mg 7%
Magnesium 13mg 39mg 6%
Copper 0.065mg 0.106mg 5%
Calories 185kcal 123kcal 3%
Vitamin E 0.6mg 0.17mg 3%
Selenium 7.4µg 5.8µg 3%
Vitamin B6 0.082mg 0.123mg 3%
Vitamin B12 0.08µg 0µg 3%
Saturated fat 1.005g 0.26g 3%
Monounsaturated fat 1.511g 0.369g 3%
Carbs 31.16g 25.58g 2%
Calcium 20mg 3mg 2%
Fiber 1.2g 1.6g 2%
Zinc 0.48mg 0.71mg 2%
Protein 3.28g 2.74g 1%
Potassium 116mg 86mg 1%
Starch 27.55g 24.79g 1%
Vitamin A 6µg 0µg 1%
Vitamin B3 2.378mg 2.561mg 1%
Vitamin B5 0.415mg 0.38mg 1%
Fructose 0.42g 0g 1%
Protein per 100 calories 1.8g 2.2g N/A
Calories per 10 g protein 564kcal 449kcal N/A
Weight per 100 calories 54g 81g N/A
Unsaturated / Saturated Fat ratio 3.8 2.8 N/A
Vitamin C 0.1mg 0mg 0%
Net carbs 29.96g 23.98g N/A
Sugar 1.3g 0.24g N/A
Vitamin B1 0.183mg 0.178mg 0%
Vitamin B2 0.074mg 0.069mg 0%
Trans fat 0.07g 0g N/A
Choline 9.1mg 9.2mg 0%
Tryptophan 0.044mg 0.033mg 0%
Threonine 0.098mg 0.095mg 0%
Isoleucine 0.109mg 0.109mg 0%
Leucine 0.24mg 0.214mg 0%
Lysine 0.131mg 0.099mg 0%
Methionine 0.071mg 0.058mg 0%
Valine 0.137mg 0.151mg 0%
Histidine 0.071mg 0.066mg 0%
Omega-6 (Gamma-linolenic acid) 0.011g 0g N/A
Omega-6 (Eicosadienoic acid) 0.002g 0g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +19.7%
Contains more FatsFats +445.4%
Contains more CarbsCarbs +21.8%
Contains more WaterWater +20%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +309.5%
Contains more Poly. FatPolyunsaturated fat +533.1%
Contains less Sat. FatSaturated fat -74.1%

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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +58.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~24.79g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.