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Pilaf vs. Mackerel — In-Depth Nutrition Comparison

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How are pilaf and mackerel different?

  • Pilaf is higher in folate, manganese, and vitamin B1; however, mackerel is richer in vitamin B12, selenium, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin B12 for mackerel is 791% higher.
  • Pilaf contains 106 times more folate than mackerel. While pilaf contains 212µg of folate, mackerel contains only 2µg.
  • Mackerel has less sodium.
  • Mackerel has a lower glycemic index (0) than pilaf (60).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Fish, mackerel, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Pilaf vs Mackerel 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
4
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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +453.3%
Contains more IronIron +55.4%
Contains more CopperCopper +76.6%
Contains more ManganeseManganese +4310%
Contains more MagnesiumMagnesium +203.1%
Contains more PotassiumPotassium +113.3%
Contains more PhosphorusPhosphorus +80.5%
Contains less SodiumSodium -93.6%
Contains more SeleniumSelenium +59.3%
~equal in Zinc ~0.94mg

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
6
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +925%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +279.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +10500%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1250%
Contains more Vitamin B2Vitamin B2 +373.6%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin B5Vitamin B5 +38.5%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin B12Vitamin B12 +94900%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
1
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +128.9%
Contains more FatsFats +1200%
Contains more WaterWater +562.6%
Contains more OtherOther +31.3%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +1778.3%
Contains more Poly. FatPolyunsaturated fat +1040.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Mackerel DV% diff.
Vitamin B12 0.02µg 19µg 791%
Folate 212µg 2µg 53%
Sodium 1303mg 83mg 53%
Vitamin B1 0.603mg 0.159mg 37%
Manganese 0.882mg 0.02mg 37%
Selenium 32.4µg 51.6µg 35%
Starch 71.23g 29%
Protein 10.42g 23.85g 27%
Polyunsaturated fat 0.377g 4.3g 26%
Cholesterol 1mg 75mg 25%
Carbs 76.31g 0g 25%
Fats 1.37g 17.81g 25%
Vitamin B2 0.087mg 0.412mg 25%
Saturated fat 0.307g 4.176g 18%
Phosphorus 154mg 278mg 18%
Monounsaturated fat 0.373g 7.006g 17%
Magnesium 32mg 97mg 15%
Iron 2.44mg 1.57mg 11%
Copper 0.166mg 0.094mg 8%
Calcium 83mg 15mg 7%
Potassium 188mg 401mg 6%
Vitamin B5 0.715mg 0.99mg 6%
Vitamin A 4µg 54µg 6%
Vitamin B6 0.4mg 0.46mg 5%
Calories 359kcal 262kcal 5%
Vitamin B3 6.127mg 6.85mg 5%
Fiber 1.2g 0g 5%
Vitamin C 4.1mg 0.4mg 4%
Choline 17.5mg 3%
Zinc 1.01mg 0.94mg 1%
Net carbs 75.11g 0g N/A
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0.267mg 0%
Threonine 0.221mg 1.045mg 0%
Isoleucine 0.279mg 1.099mg 0%
Leucine 0.523mg 1.938mg 0%
Lysine 0.189mg 2.19mg 0%
Methionine 0.145mg 0.706mg 0%
Phenylalanine 0.32mg 0.931mg 0%
Valine 0.374mg 1.228mg 0%
Histidine 0.15mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Mackerel
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
217%
Mackerel
Minerals Daily Need Coverage Score
77%
Pilaf
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 74mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 3.869g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 1220mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 60)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.