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  6. Pilaf vs. Rainbow trout

Pilaf vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between pilaf and rainbow trout

  • Pilaf has more folate, vitamin B1, manganese, iron, and selenium; however, rainbow trout is richer in vitamin B12, vitamin D, and vitamin B5.
  • Rainbow trout's daily need coverage for vitamin B12 is 178% more.
  • Pilaf contains 80 times more manganese than rainbow trout. Pilaf contains 0.882mg of manganese, while rainbow trout contains 0.011mg.
  • Rainbow trout contains less sodium.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of rainbow trout is 0.

The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Fish, trout, rainbow, farmed, raw.

Infographic

Pilaf vs Rainbow trout 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
7
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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +232%
Contains more IronIron +687.1%
Contains more CopperCopper +260.9%
Contains more ZincZinc +124.4%
Contains more ManganeseManganese +7918.2%
Contains more SeleniumSelenium +37.3%
Contains more PotassiumPotassium +100.5%
Contains more PhosphorusPhosphorus +46.8%
Contains less SodiumSodium -96.1%

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
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +41.4%
Contains more Vitamin B1Vitamin B1 +402.5%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +1827.3%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin EVitamin E +5750%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +133.1%
Contains more Vitamin B12Vitamin B12 +21400%
Contains more CholineCholine +271.4%
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B3 ~5.567mg

All nutrients comparison - raw data values

Nutrient Pilaf Rainbow trout DV% diff.
Vitamin B12 0.02µg 4.3µg 178%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Sodium 1303mg 51mg 54%
Folate 212µg 11µg 50%
Vitamin B1 0.603mg 0.12mg 40%
Manganese 0.882mg 0.011mg 38%
Starch 71.23g 29%
Iron 2.44mg 0.31mg 27%
Carbs 76.31g 0g 25%
Vitamin B5 0.715mg 1.667mg 19%
Protein 10.42g 19.94g 19%
Cholesterol 1mg 59mg 19%
Selenium 32.4µg 23.6µg 16%
Vitamin E 0.04mg 2.34mg 15%
Copper 0.166mg 0.046mg 13%
Calories 359kcal 141kcal 11%
Phosphorus 154mg 226mg 10%
Choline 17.5mg 65mg 9%
Vitamin A 4µg 84µg 9%
Polyunsaturated fat 0.377g 1.507g 8%
Fats 1.37g 6.18g 7%
Potassium 188mg 377mg 6%
Calcium 83mg 25mg 6%
Fiber 1.2g 0g 5%
Zinc 1.01mg 0.45mg 5%
Vitamin B6 0.4mg 0.34mg 5%
Saturated fat 0.307g 1.383g 5%
Vitamin B3 6.127mg 5.567mg 4%
Monounsaturated fat 0.373g 1.979g 4%
Magnesium 32mg 25mg 2%
Vitamin C 4.1mg 2.9mg 1%
Net carbs 75.11g 0g N/A
Sugar 1.53g 0g N/A
Vitamin B2 0.087mg 0.09mg 0%
Vitamin K 0.5µg 0.1µg 0%
Trans fat 0g 0.047g N/A
Tryptophan 0.086mg 0.234mg 0%
Threonine 0.221mg 0.915mg 0%
Isoleucine 0.279mg 0.962mg 0%
Leucine 0.523mg 1.696mg 0%
Lysine 0.189mg 1.916mg 0%
Methionine 0.145mg 0.618mg 0%
Phenylalanine 0.32mg 0.815mg 0%
Valine 0.374mg 1.075mg 0%
Histidine 0.15mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0g 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +4725%
Contains more ProteinProtein +91.4%
Contains more FatsFats +351.1%
Contains more WaterWater +817.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -77.8%
Contains more Mono. FatMonounsaturated fat +430.6%
Contains more Poly. FatPolyunsaturated fat +299.7%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.