Sardines vs. Pilaf — In-Depth Nutrition Comparison
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Significant differences between sardines and pilaf
- Sardines have more vitamin B12, phosphorus, selenium, vitamin D, and calcium; however, pilaf is richer in folate, vitamin B1, and manganese.
- Sardines cover your daily vitamin B12 needs 372% more than pilaf.
- Pilaf contains less cholesterol.
- Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of sardines is 0.
Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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 more MagnesiumMagnesium | +21.9% |
| Contains more CalciumCalcium | +360.2% |
| Contains more PotassiumPotassium | +111.2% |
| Contains more IronIron | +19.7% |
| Contains more CopperCopper | +12% |
| Contains more ZincZinc | +29.7% |
| Contains more PhosphorusPhosphorus | +218.2% |
| Contains less SodiumSodium | -76.4% |
| Contains more SeleniumSelenium | +62.7% |
| Contains more ManganeseManganese | +716.7% |
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.
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin EVitamin E | +5000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +160.9% |
| Contains more Vitamin B12Vitamin B12 | +44600% |
| Contains more Vitamin KVitamin K | +420% |
| Contains more CholineCholine | +328.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +653.8% |
| Contains more Vitamin B3Vitamin B3 | +16.8% |
| Contains more Vitamin B5Vitamin B5 | +11.4% |
| Contains more Vitamin B6Vitamin B6 | +139.5% |
| Contains more FolateFolate | +2020% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0.02µg | 372% |
| Folate | 10µg | 212µg | 51% |
| Phosphorus | 490mg | 154mg | 48% |
| Cholesterol | 142mg | 1mg | 47% |
| Vitamin B1 | 0.08mg | 0.603mg | 44% |
| Sodium | 307mg | 1303mg | 43% |
| Selenium | 52.7µg | 32.4µg | 37% |
| Manganese | 0.108mg | 0.882mg | 34% |
| Polyunsaturated fat | 5.148g | 0.377g | 32% |
| Calcium | 382mg | 83mg | 30% |
| Starch | 71.23g | 29% | |
| Protein | 24.62g | 10.42g | 28% |
| Carbs | 0g | 76.31g | 25% |
| Vitamin D | 193IU | 0IU | 24% |
| Vitamin D | 4.8µg | 0µg | 24% |
| Vitamin B6 | 0.167mg | 0.4mg | 18% |
| Fats | 11.45g | 1.37g | 16% |
| Vitamin E | 2.04mg | 0.04mg | 13% |
| Vitamin B2 | 0.227mg | 0.087mg | 11% |
| Choline | 75mg | 17.5mg | 10% |
| Monounsaturated fat | 3.869g | 0.373g | 9% |
| Calories | 208kcal | 359kcal | 8% |
| Vitamin B3 | 5.245mg | 6.127mg | 6% |
| Iron | 2.92mg | 2.44mg | 6% |
| Potassium | 397mg | 188mg | 6% |
| Saturated fat | 1.528g | 0.307g | 6% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin A | 32µg | 4µg | 3% |
| Zinc | 1.31mg | 1.01mg | 3% |
| Copper | 0.186mg | 0.166mg | 2% |
| Vitamin K | 2.6µg | 0.5µg | 2% |
| Magnesium | 39mg | 32mg | 2% |
| Vitamin B5 | 0.642mg | 0.715mg | 1% |
| Net carbs | 0g | 75.11g | N/A |
| Sugar | 0g | 1.53g | N/A |
| Tryptophan | 0.276mg | 0.086mg | 0% |
| Threonine | 1.079mg | 0.221mg | 0% |
| Isoleucine | 1.134mg | 0.279mg | 0% |
| Leucine | 2.001mg | 0.523mg | 0% |
| Lysine | 2.26mg | 0.189mg | 0% |
| Methionine | 0.729mg | 0.145mg | 0% |
| Phenylalanine | 0.961mg | 0.32mg | 0% |
| Valine | 1.268mg | 0.374mg | 0% |
| Histidine | 0.725mg | 0.15mg | 0% |
| Omega-3 - EPA | 0.473g | 0g | N/A |
| Omega-3 - DHA | 0.509g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +136.3% |
| Contains more FatsFats | +735.8% |
| Contains more WaterWater | +641.4% |
| Contains more OtherOther | +11.9% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +937.3% |
| Contains more Poly. FatPolyunsaturated fat | +1265.5% |
| Contains less Sat. FatSaturated fat | -79.9% |
