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Chicken meat vs. Pilaf — In-Depth Nutrition Comparison

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Differences between chicken meat and pilaf

  • Chicken meat has more vitamin B3 and vitamin B12, while pilaf has more folate, vitamin B1, manganese, selenium, and iron.
  • Pilaf's daily need coverage for sodium is 53% higher.
  • Pilaf contains 88 times less cholesterol than chicken meat. Chicken meat contains 88mg of cholesterol, while pilaf contains 1mg.
  • Chicken meat has a lower glycemic index. The glycemic index of chicken meat is 0, while the glycemic index of pilaf is 60.

The food types used in this comparison are Chicken, broilers or fryers, meat and skin, cooked, roasted and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Chicken meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more PotassiumPotassium +18.6%
Contains more ZincZinc +92.1%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -93.7%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +453.3%
Contains more IronIron +93.7%
Contains more CopperCopper +151.5%
Contains more ManganeseManganese +4310%
Contains more SeleniumSelenium +35.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Pilaf
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B2Vitamin B2 +93.1%
Contains more Vitamin B3Vitamin B3 +38.5%
Contains more Vitamin B5Vitamin B5 +44.1%
Contains more Vitamin B12Vitamin B12 +1400%
Contains more Vitamin KVitamin K +380%
Contains more CholineCholine +276.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +857.1%
Contains more FolateFolate +4140%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Pilaf
2
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 ProteinProtein +162%
Contains more FatsFats +892.7%
Contains more WaterWater +639.4%
Contains more CarbsCarbs +∞%
~equal in Other ~3.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +1331.6%
Contains more Poly. FatPolyunsaturated fat +687.8%
Contains less Sat. FatSaturated fat -91.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken meat Pilaf DV% diff.
Sodium 82mg 1303mg 53%
Folate 5µg 212µg 52%
Vitamin B1 0.063mg 0.603mg 45%
Manganese 0.02mg 0.882mg 37%
Protein 27.3g 10.42g 34%
Starch 71.23g 29%
Cholesterol 88mg 1mg 29%
Carbs 0g 76.31g 25%
Fats 13.6g 1.37g 19%
Polyunsaturated fat 2.97g 0.377g 17%
Saturated fat 3.79g 0.307g 16%
Iron 1.26mg 2.44mg 15%
Selenium 23.9µg 32.4µg 15%
Vitamin B3 8.487mg 6.127mg 15%
Monounsaturated fat 5.34g 0.373g 12%
Vitamin B12 0.3µg 0.02µg 12%
Copper 0.066mg 0.166mg 11%
Choline 65.9mg 17.5mg 9%
Zinc 1.94mg 1.01mg 8%
Calcium 15mg 83mg 7%
Vitamin B2 0.168mg 0.087mg 6%
Vitamin B5 1.03mg 0.715mg 6%
Calories 239kcal 359kcal 6%
Vitamin A 48µg 4µg 5%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.1mg 5%
Phosphorus 182mg 154mg 4%
Vitamin E 0.27mg 0.04mg 2%
Vitamin K 2.4µg 0.5µg 2%
Magnesium 23mg 32mg 2%
Potassium 223mg 188mg 1%
Net carbs 0g 75.11g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 1.53g N/A
Vitamin B6 0.4mg 0.4mg 0%
Tryptophan 0.305mg 0.086mg 0%
Threonine 1.128mg 0.221mg 0%
Isoleucine 1.362mg 0.279mg 0%
Leucine 1.986mg 0.523mg 0%
Lysine 2.223mg 0.189mg 0%
Methionine 0.726mg 0.145mg 0%
Phenylalanine 1.061mg 0.32mg 0%
Valine 1.325mg 0.374mg 0%
Histidine 0.802mg 0.15mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken meat Pilaf
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Chicken meat
47%
Pilaf
Minerals Daily Need Coverage Score
38%
Chicken meat
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 3.483g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $1)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Chicken meat
Chicken meat contains less Sodium (difference - 1221mg)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/nutrients
  2. 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.