Pilaf vs. Mashed potato — In-Depth Nutrition Comparison
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Differences between pilaf and mashed potato
- Mashed potato contains less selenium, folate, vitamin B1, manganese, vitamin B3, iron, vitamin B6, copper, and phosphorus than pilaf.
- Pilaf's daily need coverage for selenium is 57% higher.
- Mashed potato contains 40 times less vitamin B1 than pilaf. Pilaf contains 0.603mg of vitamin B1, while mashed potato contains 0.015mg.
- The amount of sodium in mashed potato is lower.
- Pilaf has a lower glycemic index. The glycemic index of pilaf is 60, while the glycemic index of mashed potato is 87.
The food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Fast foods, potato, mashed.
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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 MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +361.1% |
| Contains more IronIron | +687.1% |
| Contains more CopperCopper | +374.3% |
| Contains more ZincZinc | +359.1% |
| Contains more PhosphorusPhosphorus | +161% |
| Contains more ManganeseManganese | +800% |
| Contains more SeleniumSelenium | +3950% |
| Contains more PotassiumPotassium | +52.1% |
| Contains less SodiumSodium | -76.5% |
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 | +3920% |
| Contains more Vitamin B2Vitamin B2 | +480% |
| Contains more Vitamin B3Vitamin B3 | +467.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +233.3% |
| Contains more FolateFolate | +2255.6% |
| Contains more CholineCholine | +30.6% |
| Contains more Vitamin AVitamin A | +975% |
| Contains more Vitamin EVitamin E | +950% |
| Contains more Vitamin B12Vitamin B12 | +250% |
| Contains more Vitamin KVitamin K | +1080% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 0.8µg | 57% |
| Folate | 212µg | 9µg | 51% |
| Vitamin B1 | 0.603mg | 0.015mg | 49% |
| Sodium | 1303mg | 306mg | 43% |
| Manganese | 0.882mg | 0.098mg | 34% |
| Vitamin B3 | 6.127mg | 1.08mg | 32% |
| Iron | 2.44mg | 0.31mg | 27% |
| Starch | 71.23g | 12.1g | 24% |
| Vitamin B6 | 0.4mg | 0.12mg | 22% |
| Carbs | 76.31g | 14.65g | 21% |
| Protein | 10.42g | 1.65g | 18% |
| Copper | 0.166mg | 0.035mg | 15% |
| Calories | 359kcal | 89kcal | 14% |
| Phosphorus | 154mg | 59mg | 14% |
| Vitamin B5 | 0.715mg | 14% | |
| Calcium | 83mg | 18mg | 7% |
| Zinc | 1.01mg | 0.22mg | 7% |
| Polyunsaturated fat | 0.377g | 1.342g | 6% |
| Vitamin B2 | 0.087mg | 0.015mg | 6% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Vitamin K | 0.5µg | 5.9µg | 5% |
| Vitamin A | 4µg | 43µg | 4% |
| Magnesium | 32mg | 15mg | 4% |
| Vitamin E | 0.04mg | 0.42mg | 3% |
| Potassium | 188mg | 286mg | 3% |
| Fats | 1.37g | 2.82g | 2% |
| Vitamin B12 | 0.02µg | 0.07µg | 2% |
| Monounsaturated fat | 0.373g | 0.72g | 1% |
| Choline | 17.5mg | 13.4mg | 1% |
| Saturated fat | 0.307g | 0.577g | 1% |
| Net carbs | 75.11g | 13.35g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0.5g | N/A |
| Fiber | 1.2g | 1.3g | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% | |
| Fructose | 0g | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +531.5% |
| Contains more CarbsCarbs | +420.9% |
| Contains more OtherOther | +206.3% |
| Contains more FatsFats | +105.8% |
| Contains more WaterWater | +890.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -46.8% |
| Contains more Mono. FatMonounsaturated fat | +93% |
| Contains more Poly. FatPolyunsaturated fat | +256% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +488.7% |
| Contains more SucroseSucrose | +200% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +100% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
