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Pilaf vs. Halibut raw — In-Depth Nutrition Comparison

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Significant differences between pilaf and halibut raw

  • Pilaf has more folate, vitamin B1, manganese, vitamin B3, iron, and copper; however, halibut raw is richer in vitamin D and vitamin B12.
  • Halibut raw covers your daily vitamin D needs 183% more than pilaf.
  • Halibut raw has 212 times less folate than pilaf. Pilaf has 212µg of folate, while halibut raw has 1µg.
  • Halibut raw contains less sodium.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of halibut raw is 0.

Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Fish, halibut, Greenland, raw.

Infographic

Pilaf vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +2666.7%
Contains more IronIron +269.7%
Contains more CopperCopper +453.3%
Contains more ZincZinc +152.5%
Contains more ManganeseManganese +7250%
Contains more PotassiumPotassium +42.6%
Contains less SodiumSodium -93.9%
Contains more SeleniumSelenium +12.7%
~equal in Phosphorus ~164mg

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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +905%
Contains more Vitamin B3Vitamin B3 +308.5%
Contains more Vitamin B5Vitamin B5 +186%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +21100%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +1725%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +4900%
Contains more CholineCholine +253.1%
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B6 ~0.42mg

All nutrients comparison - raw data values

Nutrient Pilaf Halibut raw DV% diff.
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Folate 212µg 1µg 53%
Sodium 1303mg 80mg 53%
Vitamin B1 0.603mg 0.06mg 45%
Vitamin B12 0.02µg 1µg 41%
Manganese 0.882mg 0.012mg 38%
Vitamin B3 6.127mg 1.5mg 29%
Starch 71.23g 29%
Carbs 76.31g 0g 25%
Iron 2.44mg 0.66mg 22%
Monounsaturated fat 0.373g 8.378g 20%
Fats 1.37g 13.84g 19%
Cholesterol 1mg 46mg 15%
Copper 0.166mg 0.03mg 15%
Saturated fat 0.307g 2.419g 10%
Vitamin B5 0.715mg 0.25mg 9%
Calories 359kcal 186kcal 9%
Protein 10.42g 14.37g 8%
Calcium 83mg 3mg 8%
Choline 17.5mg 61.8mg 8%
Selenium 32.4µg 36.5µg 7%
Polyunsaturated fat 0.377g 1.367g 7%
Zinc 1.01mg 0.4mg 6%
Vitamin E 0.04mg 0.73mg 5%
Fiber 1.2g 0g 5%
Vitamin C 4.1mg 0mg 5%
Potassium 188mg 268mg 2%
Vitamin B6 0.4mg 0.42mg 2%
Phosphorus 154mg 164mg 1%
Vitamin A 4µg 14µg 1%
Vitamin B2 0.087mg 0.08mg 1%
Magnesium 32mg 26mg 1%
Net carbs 75.11g 0g N/A
Sugar 1.53g 0g N/A
Vitamin K 0.5µg 0.1µg 0%
Tryptophan 0.086mg 0.161mg 0%
Threonine 0.221mg 0.63mg 0%
Isoleucine 0.279mg 0.662mg 0%
Leucine 0.523mg 1.168mg 0%
Lysine 0.189mg 1.32mg 0%
Methionine 0.145mg 0.425mg 0%
Phenylalanine 0.32mg 0.561mg 0%
Valine 0.374mg 0.74mg 0%
Histidine 0.15mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +153.9%
Contains more ProteinProtein +37.9%
Contains more FatsFats +910.2%
Contains more WaterWater +774%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +2146.1%
Contains more Poly. FatPolyunsaturated fat +262.6%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.