Pilaf vs. Sardines — In-Depth Nutrition Comparison
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Significant differences between pilaf and sardines
- Pilaf has more folate, vitamin B1, and manganese; however, sardines are richer in vitamin B12, phosphorus, selenium, vitamin D, and calcium.
- Sardines cover your daily vitamin B12 needs 372% more than pilaf.
- Sardines have 21 times less folate than pilaf. Pilaf has 212µg of folate, while sardines have 10µg.
- Sardines contain less sodium.
- 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 Rice and vermicelli mix, rice pilaf flavor, unprepared and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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 ManganeseManganese | +716.7% |
| 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% |
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 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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.02µg | 8.94µg | 372% |
| Folate | 212µg | 10µg | 51% |
| Phosphorus | 154mg | 490mg | 48% |
| Cholesterol | 1mg | 142mg | 47% |
| Vitamin B1 | 0.603mg | 0.08mg | 44% |
| Sodium | 1303mg | 307mg | 43% |
| Selenium | 32.4µg | 52.7µg | 37% |
| Manganese | 0.882mg | 0.108mg | 34% |
| Polyunsaturated fat | 0.377g | 5.148g | 32% |
| Calcium | 83mg | 382mg | 30% |
| Starch | 71.23g | 29% | |
| Protein | 10.42g | 24.62g | 28% |
| Carbs | 76.31g | 0g | 25% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin B6 | 0.4mg | 0.167mg | 18% |
| Fats | 1.37g | 11.45g | 16% |
| Vitamin E | 0.04mg | 2.04mg | 13% |
| Vitamin B2 | 0.087mg | 0.227mg | 11% |
| Choline | 17.5mg | 75mg | 10% |
| Monounsaturated fat | 0.373g | 3.869g | 9% |
| Calories | 359kcal | 208kcal | 8% |
| Vitamin B3 | 6.127mg | 5.245mg | 6% |
| Iron | 2.44mg | 2.92mg | 6% |
| Potassium | 188mg | 397mg | 6% |
| Saturated fat | 0.307g | 1.528g | 6% |
| Fiber | 1.2g | 0g | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Vitamin A | 4µg | 32µg | 3% |
| Zinc | 1.01mg | 1.31mg | 3% |
| Copper | 0.166mg | 0.186mg | 2% |
| Vitamin K | 0.5µg | 2.6µg | 2% |
| Magnesium | 32mg | 39mg | 2% |
| Vitamin B5 | 0.715mg | 0.642mg | 1% |
| Net carbs | 75.11g | 0g | N/A |
| Sugar | 1.53g | 0g | N/A |
| Tryptophan | 0.086mg | 0.276mg | 0% |
| Threonine | 0.221mg | 1.079mg | 0% |
| Isoleucine | 0.279mg | 1.134mg | 0% |
| Leucine | 0.523mg | 2.001mg | 0% |
| Lysine | 0.189mg | 2.26mg | 0% |
| Methionine | 0.145mg | 0.729mg | 0% |
| Phenylalanine | 0.32mg | 0.961mg | 0% |
| Valine | 0.374mg | 1.268mg | 0% |
| Histidine | 0.15mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +136.3% |
| Contains more FatsFats | +735.8% |
| Contains more WaterWater | +641.4% |
| Contains more OtherOther | +11.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.9% |
| Contains more Mono. FatMonounsaturated fat | +937.3% |
| Contains more Poly. FatPolyunsaturated fat | +1265.5% |
