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Pilaf vs. Mandarin orange — In-Depth Nutrition Comparison

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Significant differences between pilaf and mandarin oranges

  • Pilaf has more selenium, folate, vitamin B1, manganese, vitamin B3, iron, vitamin B6, and phosphorus; however, mandarin oranges are richer in vitamin C.
  • Pilaf covers your daily selenium needs 59% more than mandarin oranges.
  • Mandarin oranges have 652 times less sodium than pilaf. Pilaf has 1303mg of sodium, while mandarin oranges have 2mg.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of mandarin oranges is 47.

Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Tangerines, (mandarin oranges), raw.

Infographic

Pilaf vs Mandarin orange 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
9
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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +124.3%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +1526.7%
Contains more CopperCopper +295.2%
Contains more ZincZinc +1342.9%
Contains more PhosphorusPhosphorus +670%
Contains more ManganeseManganese +2161.5%
Contains more SeleniumSelenium +32300%
Contains less SodiumSodium -99.8%

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
9
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B1Vitamin B1 +939.7%
Contains more Vitamin B2Vitamin B2 +141.7%
Contains more Vitamin B3Vitamin B3 +1529.5%
Contains more Vitamin B5Vitamin B5 +231%
Contains more Vitamin B6Vitamin B6 +412.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1225%
Contains more CholineCholine +71.6%
Contains more Vitamin CVitamin C +551.2%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin EVitamin E +400%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +1186.4%
Contains more FatsFats +341.9%
Contains more CarbsCarbs +472%
Contains more OtherOther +943.2%
Contains more WaterWater +959.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +521.7%
Contains more Poly. FatPolyunsaturated fat +480%
Contains less Sat. FatSaturated fat -87.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
2
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +1916.7%
Contains more GlucoseGlucose +2030%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Mandarin orange DV% diff.
Selenium 32.4µg 0.1µg 59%
Sodium 1303mg 2mg 57%
Folate 212µg 16µg 49%
Vitamin B1 0.603mg 0.058mg 45%
Manganese 0.882mg 0.039mg 37%
Vitamin B3 6.127mg 0.376mg 36%
Starch 71.23g 0g 29%
Iron 2.44mg 0.15mg 29%
Vitamin C 4.1mg 26.7mg 25%
Vitamin B6 0.4mg 0.078mg 25%
Carbs 76.31g 13.34g 21%
Protein 10.42g 0.81g 19%
Phosphorus 154mg 20mg 19%
Calories 359kcal 53kcal 15%
Copper 0.166mg 0.042mg 14%
Vitamin B5 0.715mg 0.216mg 10%
Zinc 1.01mg 0.07mg 9%
Calcium 83mg 37mg 5%
Magnesium 32mg 12mg 5%
Vitamin B2 0.087mg 0.036mg 4%
Fructose 0g 2.4g 3%
Vitamin A 4µg 34µg 3%
Fats 1.37g 0.31g 2%
Fiber 1.2g 1.8g 2%
Polyunsaturated fat 0.377g 0.065g 2%
Vitamin E 0.04mg 0.2mg 1%
Saturated fat 0.307g 0.039g 1%
Choline 17.5mg 10.2mg 1%
Potassium 188mg 166mg 1%
Monounsaturated fat 0.373g 0.06g 1%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 11.54g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 10.58g N/A
Vitamin K 0.5µg 0µg 0%
Tryptophan 0.086mg 0.002mg 0%
Threonine 0.221mg 0.016mg 0%
Isoleucine 0.279mg 0.017mg 0%
Leucine 0.523mg 0.028mg 0%
Lysine 0.189mg 0.032mg 0%
Methionine 0.145mg 0.002mg 0%
Phenylalanine 0.32mg 0.018mg 0%
Valine 0.374mg 0.021mg 0%
Histidine 0.15mg 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Mandarin orange
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
14%
Mandarin orange
Minerals Daily Need Coverage Score
77%
Pilaf
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 9.05g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.4)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Mandarin orange
Mandarin orange is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 1301mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 0.268g)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 13)

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.