Spanish rice mix vs Beef Pot Pie
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) is higher in more vitamins & minerals
Calories (kcal)
Spanish rice 125
Beef Pot 220
Protein (g)
Spanish rice 3.27
Beef Pot 7.25
Carbs (g)
Spanish rice 22.7
Beef Pot 22.0
Fat (g)
Spanish rice 2.38
Beef Pot 11.4
Fiber (g)
Spanish rice 1.50
Beef Pot 0.800
Quick answers
Which has more protein?
Beef Pot Pie, frozen entree, prepared — 7.25g vs 3.27g per 100g.
Which has fewer calories?
Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) — 125 vs 220 kcal per 100g.
Which is more nutrient-dense?
Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Spanish rice mix | Beef Pot Pie | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 125 kcal | 220 kcal | -43% |
| Macronutrients | |||
| Water | 70.3 g | 58.0 g | +21% |
| Protein | 3.27 g | 7.25 g | -55% |
| Total lipid (fat) | 2.38 g | 11.4 g | -79% |
| Carbohydrate, by difference | 22.7 g | 22.0 g | +3% |
| Fiber, total dietary | 1.50 g | 0.800 g | +87% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.387 g | 4.15 g | -91% |
| Fatty acids, total monounsaturated | 0.834 g | 5.31 g | -84% |
| Fatty acids, total trans | 0.104 g | — | |
| Cholesterol | — | 21.0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0.300 mg | |
| Thiamin (Vitamin B1) | 0.287 mg | 0.197 mg | +46% |
| Riboflavin (Vitamin B2) | 0.135 mg | 0.087 mg | +55% |
| Niacin (Vitamin B3) | 2.45 mg | 1.63 mg | +50% |
| Pantothenic acid (Vitamin B5) | 0.213 mg | 0.145 mg | +47% |
| Vitamin B-6 — Pyridoxine | 0.096 mg | 0.133 mg | -28% |
| Biotin (Vitamin B7) | 68.0 ug | 18.0 ug | +278% |
| Folate, total (Vitamin B9) | — | 15.0 ug | |
| Choline, total | — | 19.6 mg | |
| Vitamin B-12 — Cobalamin | — | 0.320 ug | |
| Vitamin A, RAE | 10.0 ug | — | |
| Carotene, beta | 116 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.670 mg | 0.260 mg | +158% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | 2.20 ug | -100% |
| Minerals | |||
| Calcium, Ca | 18.0 mg | 14.0 mg | +29% |
| Iron, Fe | 1.02 mg | 1.25 mg | -18% |
| Magnesium, Mg | 13.0 mg | 13.0 mg | = |
| Phosphorus, P | 45.0 mg | 67.0 mg | -33% |
| Potassium, K | 185 mg | 115 mg | +61% |
| Sodium, Na | 349 mg | 365 mg | -4% |
| Zinc, Zn | 0.300 mg | 1.10 mg | -73% |
| Copper, Cu | 0.061 mg | 0.030 mg | +103% |
| Manganese, Mn | 0.221 mg | 0.207 mg | +7% |
| Selenium, Se | 9.60 ug | 5.30 ug | +81% |
| Other Nutrients | |||
| Energy | 525 kj | 919 kj | -43% |
| Ash | 1.35 g | 1.26 g | +7% |
| Total Sugars | 1.79 g | — | |
| Sucrose | 0.260 g | 0.320 g | -19% |
| Glucose | 0.610 g | 0.770 g | -21% |
| Fructose | 0.640 g | 0.080 g | +700% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.290 g | 1.66 g | -83% |
| Galactose | 0 g | — | |
| Starch | 19.3 g | 14.1 g | +37% |
| Folic acid (Vitamin B9 — synthetic) | — | 3.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 28.0 ug | |
| Betaine | — | 14.1 mg | |
| Beta-carotene (Provitamin A) | 19.0 ug | — | |
| Vitamin A, IU | 208 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 1580 ug | — | |
| Lycopene | 102 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | 0.030 mg | -67% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.880 mg | 0.710 mg | +24% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.220 mg | 0.130 mg | +69% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.020 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.080 mg | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.040 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.060 mg | 0 mg | |
| Vitamin K1 — Phylloquinone | 2.90 ug | 2.70 ug | +7% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0.700 ug | 3.30 ug | -79% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0.005 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.002 g | -100% |
| SFA 14:0 (Myristic acid) | 0.005 g | 0.177 g | -97% |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | 0.015 g | -93% |
| SFA 16:0 (Palmitic acid) | 0.247 g | 2.36 g | -90% |
| SFA 17:0 (Margaric acid) | 0.002 g | 0.060 g | -97% |
| SFA 18:0 (Stearic acid) | 0.109 g | 1.50 g | -93% |
| SFA 20:0 (Arachidic acid) | 0.010 g | 0.025 g | -60% |
| SFA 22:0 (Behenic acid) | 0.008 g | 0.007 g | +14% |
| SFA 24:0 (Lignoceric acid) | 0.005 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0.025 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.245 g | -99% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.003 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | 0.045 g | -98% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.817 g | 4.94 g | -83% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.721 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.013 g | 0.057 g | -77% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.867 g | 1.46 g | -41% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.740 g | 1.35 g | -45% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.731 g | — | |
| PUFA 18:2 CLAs | 0.001 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.125 g | 0.065 g | +92% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.120 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.004 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.020 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | 0.027 g | -96% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.005 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.001 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.096 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.096 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.008 g | — | |
| Fatty acids, total trans-polyenoic | 0.008 g | — | |
| Tryptophan (EAA) | — | 0.077 g | |
| Threonine (EAA) | — | 0.267 g | |
| Isoleucine (EAA, BCAA) | — | 0.271 g | |
| Leucine (EAA, BCAA) | — | 0.517 g | |
| Lysine (EAA) | — | 0.419 g | |
| Methionine (EAA) | — | 0.133 g | |
| Cystine (conditionally essential) | — | 0.106 g | |
| Phenylalanine (EAA) | — | 0.299 g | |
| Tyrosine (conditionally essential) | — | 0.200 g | |
| Valine (EAA, BCAA) | — | 0.316 g | |
| Arginine (conditionally essential) | — | 0.402 g | |
| Histidine (EAA) | — | 0.187 g | |
| Alanine | — | 0.370 g | |
| Aspartic acid | — | 0.542 g | |
| Glutamic acid | — | 1.55 g | |
| Glycine (conditionally essential) | — | 0.370 g | |
| Proline (conditionally essential) | — | 0.550 g | |
| Serine | — | 0.289 g | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) nutrition facts Beef Pot Pie, frozen entree, prepared nutrition facts Compare other foods →
Dig deeper — biggest differences
Biotin (Vitamin B7) +278% in Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) Vitamin E (alpha-tocopherol) +158% in Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) Copper, Cu +103% in Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) Vitamin K2 — Menaquinone-4 (MK-4) -100% in Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine)
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