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Pico de gallo vs. Pilaf — In-Depth Nutrition Comparison

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How are Pico de gallo and Pilaf different?

  • Pilaf has more Iron, and Calcium than Pico de gallo.
  • Daily need coverage for Sodium from Pilaf is 36% higher.
  • Pico de gallo contains 4 times more Sugar than Pilaf. While Pico de gallo contains 6.25g of Sugar, Pilaf contains only 1.53g.

PACE, Pico De Gallo and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Pico de gallo vs Pilaf infographic
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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.
Contains less Sodium -64%
Contains more Calcium +∞%
Contains more Iron +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 62% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains less Sodium -64%
Contains more Calcium +∞%
Contains more Iron +∞%

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.
:
11
Pilaf
Contains more Vitamin A +2135.7%
Equal in Vitamin C - 4.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 13% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Contains more Vitamin A +2135.7%
Equal in Vitamin C - 4.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +994.5%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +713.5%
Contains more Other +47.3%
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more Water +994.5%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +713.5%
Contains more Other +47.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pico de gallo Pilaf
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pico de gallo Pilaf Opinion
Net carbs 9.38g 75.11g Pilaf
Protein 0g 10.42g Pilaf
Fats 0g 1.37g Pilaf
Carbs 9.38g 76.31g Pilaf
Calories 31kcal 359kcal Pilaf
Starch 71.23g Pilaf
Sugar 6.25g 1.53g Pilaf
Fiber 1.2g Pilaf
Calcium 0mg 83mg Pilaf
Iron 0mg 2.44mg Pilaf
Magnesium 32mg Pilaf
Phosphorus 154mg Pilaf
Potassium 188mg Pilaf
Sodium 469mg 1303mg Pico de gallo
Zinc 1.01mg Pilaf
Copper 0.166mg Pilaf
Manganese 0.882mg Pilaf
Selenium 32.4µg Pilaf
Vitamin A 313IU 14IU Pico de gallo
Vitamin A RAE 4µg Pilaf
Vitamin E 0.04mg Pilaf
Vitamin C 3.8mg 4.1mg Pilaf
Vitamin B1 0.603mg Pilaf
Vitamin B2 0.087mg Pilaf
Vitamin B3 6.127mg Pilaf
Vitamin B5 0.715mg Pilaf
Vitamin B6 0.4mg Pilaf
Folate 212µg Pilaf
Vitamin B12 0.02µg Pilaf
Vitamin K 0.5µg Pilaf
Tryptophan 0.086mg Pilaf
Threonine 0.221mg Pilaf
Isoleucine 0.279mg Pilaf
Leucine 0.523mg Pilaf
Lysine 0.189mg Pilaf
Methionine 0.145mg Pilaf
Phenylalanine 0.32mg Pilaf
Valine 0.374mg Pilaf
Histidine 0.15mg Pilaf
Cholesterol 0mg 1mg Pico de gallo
Saturated Fat 0g 0.307g Pico de gallo
Monounsaturated Fat 0.373g Pilaf
Polyunsaturated fat 0.377g Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Pilaf
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
3%
Pico de gallo
50%
Pilaf
Minerals Daily Need Coverage Score
6%
Pico de gallo
77%
Pilaf

Comparison summary

Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 4.72g)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food contains less Sodium?
Pico de gallo
Pico de gallo contains less Sodium (difference - 834mg)
Which food is lower in Cholesterol?
Pico de gallo
Pico de gallo is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Pico de gallo
Pico de gallo is lower in Saturated Fat (difference - 0.307g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 60)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.