Spanish rice mix vs Flour

Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods

Spanish rice mix, dry mix, unprepared is higher in more vitamins & minerals

Calories (kcal)

Spanish rice 363
Flour —

Protein (g)

Spanish rice 10.6
Flour 0.918

Carbs (g)

Spanish rice 76.4
Flour 87.3

Fat (g)

Spanish rice 1.62
Flour 0.494

Fiber (g)

Spanish rice 3.10
Flour 4.83

Quick answers

Which has more protein?

Spanish rice mix, dry mix, unprepared — 10.6g vs 0.918g per 100g.

Which is more nutrient-dense?

Spanish rice mix, dry mix, unprepared 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 Flour
Energy
Energy 363 kcal —
Macronutrients
Water 7.27 g 10.6 g
Protein 10.6 g 0.918 g
Total lipid (fat) 1.62 g 0.494 g
Carbohydrate, by difference 76.4 g 87.3 g
Fiber, total dietary 3.10 g 4.83 g
Fats & Fatty Acids
Fatty acids, total saturated 0.395 g —
Fatty acids, total monounsaturated 0.341 g —
Fatty acids, total trans 0.022 g —
Vitamins
Thiamin (Vitamin B1) 0.822 mg 0.051 mg
Riboflavin (Vitamin B2) 0.288 mg 0.068 mg
Niacin (Vitamin B3) 7.18 mg 0.600 mg
Pantothenic acid (Vitamin B5) 0.626 mg —
Vitamin B-6 — Pyridoxine 0.248 mg 0.050 mg
Biotin (Vitamin B7) 162 ug —
Vitamin A, RAE 23.0 ug —
Carotene, beta 255 ug —
Carotene, alpha 1.00 ug —
Vitamin E (alpha-tocopherol) 0.860 mg —
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug —
Minerals
Calcium, Ca 29.0 mg 74.6 mg
Iron, Fe 3.32 mg 3.99 mg
Magnesium, Mg 37.0 mg 33.6 mg
Phosphorus, P 146 mg 39.2 mg
Potassium, K 445 mg 198 mg
Sodium, Na 1085 mg 13.1 mg
Zinc, Zn 1.03 mg 0.410 mg
Copper, Cu 0.190 mg 0.077 mg
Manganese, Mn 0.790 mg 0.395 mg
Selenium, Se 33.1 ug 0 ug
Other Nutrients
Energy (Atwater General Factors) — 357 kcal
Energy (Atwater Specific Factors) — 359 kcal
Energy 1518 kj —
Nitrogen — 0.157 g
Ash 4.04 g 0.715 g
Total dietary fiber (AOAC 2011.25) — 7.66 g
High Molecular Weight Dietary Fiber (HMWDF) — 6.27 g
Low Molecular Weight Dietary Fiber (LMWDF) — 1.39 g
Beta-glucan — 0 g
Total Sugars 3.83 g —
Sucrose 0.620 g —
Glucose 1.36 g —
Fructose 0.910 g —
Lactose 0 g —
Maltose 0.930 g —
Galactose 0 g —
Starch 66.1 g 79.7 g
Molybdenum, Mo — 2.53 ug
Biotin — 0.519 ug
Beta-carotene (Provitamin A) 52.0 ug —
Vitamin A, IU 469 IU —
Beta-cryptoxanthin (Provitamin A) 3677 ug —
Lycopene 245 ug —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.050 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.140 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.020 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0.060 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0.390 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0.160 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin K1 — Phylloquinone 2.70 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) 0.001 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0.012 g —
SFA 15:0 (Pentadecanoic acid) 0.001 g —
SFA 16:0 (Palmitic acid) 0.329 g —
SFA 17:0 (Margaric acid) 0.001 g —
SFA 18:0 (Stearic acid) 0.037 g —
SFA 20:0 (Arachidic acid) 0.004 g —
SFA 22:0 (Behenic acid) 0.005 g —
SFA 24:0 (Lignoceric acid) 0.006 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.002 g —
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.002 g —
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.336 g —
MUFA 18:1 c (Omega-9, Oleic acid — cis) 0.319 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.004 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
MUFA 22:1 c (Omega-9, Erucic acid — cis) 0 g —
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0 g —
Fatty acids, total polyunsaturated 0.604 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.574 g —
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 0.567 g —
PUFA 18:2 CLAs 0.001 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.028 g —
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.028 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g —
PUFA 18:3i 0 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.001 g —
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 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) 0.001 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:4 (Omega-6, Adrenic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Fatty acids, total trans-monoenoic 0.016 g —
TFA 16:1 t 0 g —
TFA 18:1 t 0.016 g —
TFA 22:1 t 0 g —
TFA 18:2 t not further defined 0.006 g —
Fatty acids, total trans-polyenoic 0.006 g —

* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Spanish rice mix, dry mix, unprepared nutrition facts Flour, cassava nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +8195% in Spanish rice mix, dry mix, unprepared Thiamin (Vitamin B1) +1504% in Spanish rice mix, dry mix, unprepared Niacin (Vitamin B3) +1096% in Spanish rice mix, dry mix, unprepared Protein +1057% in Spanish rice mix, dry mix, unprepared

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