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Chinese fried rice vs. Pilaf — In-Depth Nutrition Comparison

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The main differences between Chinese fried rice and pilaf

  • Chinese fried rice contains less folate, vitamin B1, selenium, vitamin B3, vitamin B6, iron, manganese, phosphorus, and copper than pilaf.
  • Daily need coverage for folate for pilaf is 52% higher.
  • Chinese fried rice is lower in sodium.
  • Chinese fried rice has a higher glycemic index than pilaf.

Food types used in this article are Restaurant, Chinese, fried rice, without meat and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Chinese fried rice 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 7.1% 3.6% 6.7% 25% 32% 20% 22% 50% 56% 45%
Pilaf
9
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 less SodiumSodium -70.3%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +591.7%
Contains more PotassiumPotassium +147.4%
Contains more IronIron +269.7%
Contains more CopperCopper +74.7%
Contains more ZincZinc +40.3%
Contains more PhosphorusPhosphorus +202%
Contains more ManganeseManganese +103.7%
Contains more SeleniumSelenium +290.4%

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 13% 7.3% 2.6% 0% 3.8% 6% 12% 0% 7.4% 0% 7% 4.5% 3%
Pilaf
8
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 +450%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin KVitamin K +460%
Contains more Vitamin B1Vitamin B1 +3920%
Contains more Vitamin B2Vitamin B2 +234.6%
Contains more Vitamin B3Vitamin B3 +861.9%
Contains more Vitamin B6Vitamin B6 +1150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +3433.3%
Contains more CholineCholine +218.2%
~equal in Vitamin C ~4.1mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinese fried rice Pilaf DV% diff.
Folate 6µg 212µg 52%
Vitamin B1 0.015mg 0.603mg 49%
Selenium 8.3µg 32.4µg 44%
Sodium 387mg 1303mg 40%
Vitamin B3 0.637mg 6.127mg 34%
Vitamin B6 0.032mg 0.4mg 28%
Iron 0.66mg 2.44mg 22%
Manganese 0.433mg 0.882mg 20%
Starch 30.8g 71.23g 17%
Carbs 32.79g 76.31g 15%
Phosphorus 51mg 154mg 15%
Vitamin B5 0.715mg 14%
Protein 4.05g 10.42g 13%
Calories 174kcal 359kcal 9%
Copper 0.095mg 0.166mg 8%
Calcium 12mg 83mg 7%
Cholesterol 18mg 1mg 6%
Polyunsaturated fat 1.111g 0.377g 5%
Magnesium 10mg 32mg 5%
Vitamin B2 0.026mg 0.087mg 5%
Zinc 0.72mg 1.01mg 3%
Potassium 76mg 188mg 3%
Vitamin K 2.8µg 0.5µg 2%
Vitamin A 22µg 4µg 2%
Choline 5.5mg 17.5mg 2%
Fats 2.96g 1.37g 2%
Monounsaturated fat 0.649g 0.373g 1%
Saturated fat 0.54g 0.307g 1%
Vitamin B12 0µg 0.02µg 1%
Vitamin E 0.13mg 0.04mg 1%
Vitamin C 3.8mg 4.1mg 0%
Net carbs 31.69g 75.11g N/A
Sugar 0.56g 1.53g N/A
Fiber 1.1g 1.2g 0%
Trans fat 0.011g 0g N/A
Tryptophan 0.052mg 0.086mg 0%
Threonine 0.173mg 0.221mg 0%
Isoleucine 0.173mg 0.279mg 0%
Leucine 0.335mg 0.523mg 0%
Lysine 0.173mg 0.189mg 0%
Methionine 0.114mg 0.145mg 0%
Phenylalanine 0.225mg 0.32mg 0%
Valine 0.251mg 0.374mg 0%
Histidine 0.094mg 0.15mg 0%
Fructose 0.05g 0g 0%
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.981g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 33% 59%
Protein: 4.05 g
Fats: 2.96 g
Carbs: 32.79 g
Water: 59.09 g
Other: 1.11 g
Pilaf
3
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 FatsFats +116.1%
Contains more WaterWater +635%
Contains more ProteinProtein +157.3%
Contains more CarbsCarbs +132.7%
Contains more OtherOther +247.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 48%
Saturated fat: Sat. Fat 0.54 g
Monounsaturated fat: Mono. Fat 0.649 g
Polyunsaturated fat: Poly. Fat 1.111 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 +74%
Contains more Poly. FatPolyunsaturated fat +194.7%
Contains less Sat. FatSaturated fat -43.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 30.8 g
Sucrose: 0.37 g
Glucose: 0.13 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pilaf
2
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more SucroseSucrose +23.3%
Contains more GlucoseGlucose +30%
Contains more FructoseFructose +∞%
Contains more StarchStarch +131.3%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Chinese fried rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167668/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.