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Pilaf vs. Chicken meat — In-Depth Nutrition Comparison

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Differences between pilaf and chicken meat

  • Pilaf has more folate, vitamin B1, manganese, selenium, and iron, while chicken meat has more vitamin B3 and vitamin B12.
  • Pilaf's daily need coverage for sodium is 53% higher.
  • Chicken meat contains 44 times less manganese than pilaf. Pilaf contains 0.882mg of manganese, while chicken meat contains 0.02mg.
  • The amount of sodium in chicken meat is lower.
  • 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 Rice and vermicelli mix, rice pilaf flavor, unprepared and Chicken, broilers or fryers, meat and skin, cooked, roasted.

Infographic

Pilaf vs Chicken meat 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.
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%
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%
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%
Contains more PotassiumPotassium +18.6%
Contains more ZincZinc +92.1%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -93.7%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +857.1%
Contains more FolateFolate +4140%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1202.9%
Contains more ProteinProtein +162%
Contains more FatsFats +892.7%
Contains more WaterWater +639.4%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.