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Pilaf vs. Fillet — In-Depth Nutrition Comparison

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What are the main differences between Pilaf and Fillet?

  • Pilaf is richer in Selenium, and Folate, yet Fillet is richer in Vitamin B12, Vitamin B6, Copper, Vitamin B2, Phosphorus, Vitamin B1, and Vitamin B3.
  • Fillet's daily need coverage for Vitamin B12 is 174% higher.
  • Pilaf has 32 times more Selenium than Fillet. Pilaf has 32.4µg of Selenium, while Fillet has 1µg.
  • Fillet contains less Sodium.

We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Vegetarian fillets types in this comparison.

Infographic

Pilaf vs Fillet infographic
Infographic link

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.
Pilaf
4
:
6
Fillet
Contains more Iron +22%
Contains more Magnesium +39.1%
Contains more Selenium +3140%
Contains more Calcium +14.5%
Contains more Phosphorus +192.2%
Contains more Potassium +219.1%
Contains less Sodium -62.4%
Contains more Zinc +38.6%
Contains more Copper +457.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 75% 17% 193% 53% 64% 39% 309% 0% 6%
Contains more Iron +22%
Contains more Magnesium +39.1%
Contains more Selenium +3140%
Contains more Calcium +14.5%
Contains more Phosphorus +192.2%
Contains more Potassium +219.1%
Contains less Sodium -62.4%
Contains more Zinc +38.6%
Contains more Copper +457.2%

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.
Pilaf
5
:
6
Fillet
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +107.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +8525%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B2 +934.5%
Contains more Vitamin B3 +95.9%
Contains more Vitamin B6 +275%
Contains more Vitamin B12 +20900%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +107.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +8525%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B2 +934.5%
Contains more Vitamin B3 +95.9%
Contains more Vitamin B6 +275%
Contains more Vitamin B12 +20900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
1
:
4
Fillet
Contains more Carbs +747.9%
Contains more Protein +120.7%
Contains more Fats +1213.9%
Contains more Water +459.7%
Contains more Other +29.5%
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more Carbs +747.9%
Contains more Protein +120.7%
Contains more Fats +1213.9%
Contains more Water +459.7%
Contains more Other +29.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
:
2
Fillet
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +1073.2%
Contains more Polyunsaturated fat +2375.3%
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
17% 26% 56%
Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +1073.2%
Contains more Polyunsaturated fat +2375.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Fillet Opinion
Net carbs 75.11g 2.9g Pilaf
Protein 10.42g 23g Fillet
Fats 1.37g 18g Fillet
Carbs 76.31g 9g Pilaf
Calories 359kcal 290kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g 0.8g Fillet
Fiber 1.2g 6.1g Fillet
Calcium 83mg 95mg Fillet
Iron 2.44mg 2mg Pilaf
Magnesium 32mg 23mg Pilaf
Phosphorus 154mg 450mg Fillet
Potassium 188mg 600mg Fillet
Sodium 1303mg 490mg Fillet
Zinc 1.01mg 1.4mg Fillet
Copper 0.166mg 0.925mg Fillet
Manganese 0.882mg Pilaf
Selenium 32.4µg 1µg Pilaf
Vitamin A 14IU 0IU Pilaf
Vitamin A RAE 4µg 0µg Pilaf
Vitamin E 0.04mg 3.45mg Fillet
Vitamin C 4.1mg 0mg Pilaf
Vitamin B1 0.603mg 1.1mg Fillet
Vitamin B2 0.087mg 0.9mg Fillet
Vitamin B3 6.127mg 12mg Fillet
Vitamin B5 0.715mg Pilaf
Vitamin B6 0.4mg 1.5mg Fillet
Folate 212µg 102µg Pilaf
Vitamin B12 0.02µg 4.2µg Fillet
Vitamin K 0.5µg 0µg 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 1mg 0mg Fillet
Saturated Fat 0.307g 2.849g Pilaf
Monounsaturated Fat 0.373g 4.376g Fillet
Polyunsaturated fat 0.377g 9.332g Fillet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Fillet
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
50%
Pilaf
144%
Fillet
Minerals Daily Need Coverage Score
77%
Pilaf
78%
Fillet

Comparison summary

Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 2.542g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2.5)
Which food is lower in Sugar?
Fillet
Fillet is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Fillet
Fillet contains less Sodium (difference - 813mg)
Which food is lower in Cholesterol?
Fillet
Fillet is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Fillet
Fillet is lower in glycemic index (difference - 60)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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
  2. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.