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  6. Fruit salad vs. Pilaf

Fruit salad vs. Pilaf — In-Depth Nutrition Comparison

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A recap on differences between fruit salad and pilaf

  • Fruit salad has less folate, vitamin B1, vitamin B3, manganese, vitamin B6, iron, phosphorus, vitamin B5, and copper.
  • Pilaf covers your daily sodium needs 56% more than fruit salad.
  • Fruit salad has less sodium.

Food varieties used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Fruit salad vs Pilaf 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Pilaf
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 -99.6%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +654.5%
Contains more PotassiumPotassium +62.1%
Contains more IronIron +876%
Contains more CopperCopper +232%
Contains more ZincZinc +621.4%
Contains more PhosphorusPhosphorus +1000%
Contains more ManganeseManganese +484.1%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Pilaf
Pilaf
11
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 +650%
Contains more Vitamin CVitamin C +24.2%
Contains more Vitamin B1Vitamin B1 +5381.8%
Contains more Vitamin B2Vitamin B2 +521.4%
Contains more Vitamin B3Vitamin B3 +1621.1%
Contains more Vitamin B5Vitamin B5 +1249.1%
Contains more Vitamin B6Vitamin B6 +1381.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +6966.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Pilaf DV% diff.
Selenium 32.4µg 59%
Sodium 5mg 1303mg 56%
Folate 3µg 212µg 52%
Vitamin B1 0.011mg 0.603mg 49%
Vitamin B3 0.356mg 6.127mg 36%
Manganese 0.151mg 0.882mg 32%
Starch 71.23g 29%
Vitamin B6 0.027mg 0.4mg 29%
Iron 0.25mg 2.44mg 27%
Carbs 13.05g 76.31g 21%
Protein 0.51g 10.42g 20%
Phosphorus 14mg 154mg 20%
Calories 50kcal 359kcal 15%
Copper 0.05mg 0.166mg 13%
Vitamin B5 0.053mg 0.715mg 13%
Zinc 0.14mg 1.01mg 8%
Calcium 11mg 83mg 7%
Magnesium 8mg 32mg 6%
Vitamin B2 0.014mg 0.087mg 6%
Vitamin A 30µg 4µg 3%
Choline 17.5mg 3%
Potassium 116mg 188mg 2%
Polyunsaturated fat 0.011g 0.377g 2%
Fats 0.03g 1.37g 2%
Vitamin C 3.3mg 4.1mg 1%
Vitamin B12 0µg 0.02µg 1%
Fiber 1g 1.2g 1%
Saturated fat 0.004g 0.307g 1%
Monounsaturated fat 0.005g 0.373g 1%
Net carbs 12.05g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Pilaf
Pilaf
4
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 WaterWater +971.5%
Contains more ProteinProtein +1943.1%
Contains more FatsFats +4466.7%
Contains more CarbsCarbs +484.8%
Contains more OtherOther +1384.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Pilaf
Pilaf
2
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 less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +7360%
Contains more Poly. FatPolyunsaturated fat +3327.3%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.