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  6. Pilaf vs. Mackerel

Pilaf vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between Pilaf and Mackerel

  • Pilaf has more Folate, Vitamin B1, and Vitamin B3, however, Mackerel is richer in Vitamin B12, Vitamin D, Selenium, and Vitamin E .
  • Mackerel's daily need coverage for Vitamin B12 is 499% more.
  • Pilaf contains 30 times more Vitamin B1 than Mackerel. Pilaf contains 0.603mg of Vitamin B1, while Mackerel contains 0.02mg.
  • Pilaf contains less Sodium.

The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Fish, mackerel, salted.

Infographic

Pilaf vs Mackerel 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.
Pilaf
Pilaf
5
:
5
Mackerel
Mackerel
Contains more Calcium +25.8%
Contains more Iron +74.3%
Contains less Sodium -70.7%
Contains more Copper +66%
Contains more Magnesium +87.5%
Contains more Phosphorus +64.9%
Contains more Potassium +176.6%
Contains more Selenium +126.5%
Equal in Zinc - 1.1
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +25.8%
Contains more Iron +74.3%
Contains less Sodium -70.7%
Contains more Copper +66%
Contains more Magnesium +87.5%
Contains more Phosphorus +64.9%
Contains more Potassium +176.6%
Contains more Selenium +126.5%
Equal in Zinc - 1.1

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.
Pilaf
Pilaf
5
:
7
Mackerel
Mackerel
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2915%
Contains more Vitamin B3 +85.7%
Contains more Folate +1313.3%
Contains more Vitamin A +1021.4%
Contains more Vitamin E +5850%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +118.4%
Contains more Vitamin B12 +59900%
Contains more Vitamin K +1460%
Equal in Vitamin B6 - 0.41
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2915%
Contains more Vitamin B3 +85.7%
Contains more Folate +1313.3%
Contains more Vitamin A +1021.4%
Contains more Vitamin E +5850%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +118.4%
Contains more Vitamin B12 +59900%
Contains more Vitamin K +1460%
Equal in Vitamin B6 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
1
:
4
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Protein +77.5%
Contains more Fats +1732.1%
Contains more Water +434.8%
Contains more Other +247.2%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Protein +77.5%
Contains more Fats +1732.1%
Contains more Water +434.8%
Contains more Other +247.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +2130.6%
Contains more Polyunsaturated fat +1547.2%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +2130.6%
Contains more Polyunsaturated fat +1547.2%

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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pilaf Mackerel Opinion
Net carbs 75.11g 0g Pilaf
Protein 10.42g 18.5g Mackerel
Fats 1.37g 25.1g Mackerel
Carbs 76.31g 0g Pilaf
Calories 359kcal 305kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g 0g Mackerel
Fiber 1.2g 0g Pilaf
Calcium 83mg 66mg Pilaf
Iron 2.44mg 1.4mg Pilaf
Magnesium 32mg 60mg Mackerel
Phosphorus 154mg 254mg Mackerel
Potassium 188mg 520mg Mackerel
Sodium 1303mg 4450mg Pilaf
Zinc 1.01mg 1.1mg Mackerel
Copper 0.166mg 0.1mg Pilaf
Manganese 0.882mg Pilaf
Selenium 32.4µg 73.4µg Mackerel
Vitamin A 14IU 157IU Mackerel
Vitamin A RAE 4µg 47µg Mackerel
Vitamin E 0.04mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 4.1mg 0mg Pilaf
Vitamin B1 0.603mg 0.02mg Pilaf
Vitamin B2 0.087mg 0.19mg Mackerel
Vitamin B3 6.127mg 3.3mg Pilaf
Vitamin B5 0.715mg Pilaf
Vitamin B6 0.4mg 0.41mg Mackerel
Folate 212µg 15µg Pilaf
Vitamin B12 0.02µg 12µg Mackerel
Vitamin K 0.5µg 7.8µg Mackerel
Tryptophan 0.086mg Pilaf
Threonine 0.221mg Pilaf
Isoleucine 0.279mg Pilaf
Leucine 0.523mg Pilaf
Lysine 0.189mg Pilaf
Methionine 0.145mg Pilaf
Phenylalanine 0.32mg Pilaf
Valine 0.374mg Pilaf
Histidine 0.15mg Pilaf
Cholesterol 1mg 95mg Pilaf
Saturated Fat 0.307g 7.148g Pilaf
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 0.373g 8.32g Mackerel
Polyunsaturated fat 0.377g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
50%
Pilaf
212%
Mackerel
Minerals Daily Need Coverage Score
77%
Pilaf
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Pilaf
Pilaf contains less Sodium (difference - 3147mg)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 6.841g)
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 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/168149/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.