Yellow rice with seasoning vs Beef Pot Pie
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Yellow rice with seasoning, dry packet mix, unprepared is higher in more vitamins & minerals
Calories (kcal)
Yellow rice 343
Beef Pot 220
Protein (g)
Yellow rice 7.02
Beef Pot 7.25
Carbs (g)
Yellow rice 74.7
Beef Pot 22.0
Fat (g)
Yellow rice 1.75
Beef Pot 11.4
Fiber (g)
Yellow rice 1.80
Beef Pot 0.800
Quick answers
Which has more protein?
Beef Pot Pie, frozen entree, prepared — 7.25g vs 7.02g per 100g.
Which has fewer calories?
Beef Pot Pie, frozen entree, prepared — 220 vs 343 kcal per 100g.
Which is more nutrient-dense?
Yellow rice with seasoning, dry packet 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 | Yellow rice with seasoning | Beef Pot Pie | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 343 kcal | 220 kcal | +56% |
| Macronutrients | |||
| Water | 10.8 g | 58.0 g | -81% |
| Protein | 7.02 g | 7.25 g | -3% |
| Total lipid (fat) | 1.75 g | 11.4 g | -85% |
| Carbohydrate, by difference | 74.7 g | 22.0 g | +239% |
| Fiber, total dietary | 1.80 g | 0.800 g | +125% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0 g | 4.15 g | -100% |
| Fatty acids, total monounsaturated | 0.430 g | 5.31 g | -92% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 21.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.300 mg | -100% |
| Thiamin (Vitamin B1) | 0.395 mg | 0.197 mg | +101% |
| Riboflavin (Vitamin B2) | 0.128 mg | 0.087 mg | +47% |
| Niacin (Vitamin B3) | 3.51 mg | 1.63 mg | +115% |
| Pantothenic acid (Vitamin B5) | — | 0.145 mg | |
| Vitamin B-6 — Pyridoxine | 0.580 mg | 0.133 mg | +336% |
| Biotin (Vitamin B7) | 140 ug | 18.0 ug | +678% |
| Folate, total (Vitamin B9) | 112 ug | 15.0 ug | +647% |
| Choline, total | 8.50 mg | 19.6 mg | -57% |
| Vitamin B-12 — Cobalamin | 0 ug | 0.320 ug | -100% |
| Vitamin A, RAE | 9.00 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.250 mg | 0.260 mg | -4% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 2.20 ug | |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 14.0 mg | +150% |
| Iron, Fe | 2.53 mg | 1.25 mg | +102% |
| Magnesium, Mg | 112 mg | 13.0 mg | +762% |
| Phosphorus, P | 174 mg | 67.0 mg | +160% |
| Potassium, K | 801 mg | 115 mg | +597% |
| Sodium, Na | 1316 mg | 365 mg | +261% |
| Zinc, Zn | 1.21 mg | 1.10 mg | +10% |
| Copper, Cu | 0.272 mg | 0.030 mg | +807% |
| Manganese, Mn | — | 0.207 mg | |
| Selenium, Se | 10.6 ug | 5.30 ug | +100% |
| Other Nutrients | |||
| Energy | 1433 kj | 919 kj | +56% |
| Ash | 5.79 g | 1.26 g | +360% |
| Total Sugars | 1.75 g | — | |
| Sucrose | — | 0.320 g | |
| Glucose | — | 0.770 g | |
| Fructose | — | 0.080 g | |
| Lactose | — | 0 g | |
| Maltose | — | 1.66 g | |
| Starch | — | 14.1 g | |
| Folic acid (Vitamin B9 — synthetic) | 28.0 ug | 3.00 ug | +833% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 219 ug | 28.0 ug | +682% |
| Betaine | — | 14.1 mg | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 175 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 1.00 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.030 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.710 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.130 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.020 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0.600 ug | 2.70 ug | -78% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 3.30 ug | |
| 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 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.177 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.015 g | -100% |
| SFA 16:0 (Palmitic acid) | 0 g | 2.36 g | -100% |
| SFA 17:0 (Margaric acid) | 0 g | 0.060 g | -100% |
| SFA 18:0 (Stearic acid) | 0 g | 1.50 g | -100% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.025 g | -100% |
| SFA 22:0 (Behenic acid) | 0 g | 0.007 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 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) | 0.002 g | 0.245 g | -99% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.045 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.426 g | 4.94 g | -91% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | 0.057 g | -96% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.833 g | 1.46 g | -43% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.400 g | 1.35 g | -70% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.427 g | 0.065 g | +557% |
| 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 20:4 (Omega-6, Arachidonic acid family) | 0.004 g | 0.005 g | -20% |
| 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 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 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 | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Yellow rice with seasoning, dry packet mix, unprepared nutrition facts Beef Pot Pie, frozen entree, prepared nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +807% in Yellow rice with seasoning, dry packet mix, unprepared Magnesium, Mg +762% in Yellow rice with seasoning, dry packet mix, unprepared Biotin (Vitamin B7) +678% in Yellow rice with seasoning, dry packet mix, unprepared Folate, total (Vitamin B9) +647% in Yellow rice with seasoning, dry packet mix, unprepared
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.