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  6. Pilaf vs. Pacific saury raw

Pilaf vs. Pacific saury raw — In-Depth Nutrition Comparison

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The main differences between pilaf and pacific saury raw

  • Pilaf has more folate, vitamin B1, selenium, manganese, vitamin B3, iron, and vitamin B6; however, pacific saury raw has more vitamin B12 and vitamin D.
  • Daily need coverage for vitamin B12 for pacific saury raw is 82% higher.
  • Pacific saury raw has 33 times less sodium than pilaf. Pilaf has 1303mg of sodium, while pacific saury raw has 39mg.
  • Pilaf has a higher glycemic index than pacific saury raw.

Food types used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Fish, pike, northern, raw.

Infographic

Pilaf vs Pacific saury raw 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
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +45.6%
Contains more IronIron +343.6%
Contains more CopperCopper +225.5%
Contains more ZincZinc +50.7%
Contains more ManganeseManganese +267.5%
Contains more SeleniumSelenium +157.1%
Contains more PotassiumPotassium +37.8%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -97%
~equal in Magnesium ~31mg

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
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +939.7%
Contains more Vitamin B2Vitamin B2 +38.1%
Contains more Vitamin B3Vitamin B3 +166.4%
Contains more Vitamin B6Vitamin B6 +241.9%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +1313.3%
Contains more Vitamin AVitamin A +425%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +9900%
Contains more CholineCholine +271.4%
~equal in Vitamin C ~3.8mg
~equal in Vitamin B5 ~0.75mg

All nutrients comparison - raw data values

Nutrient Pilaf Pacific saury raw DV% diff.
Vitamin B12 0.02µg 2µg 83%
Sodium 1303mg 39mg 55%
Folate 212µg 15µg 49%
Vitamin B1 0.603mg 0.058mg 45%
Selenium 32.4µg 12.6µg 36%
Starch 71.23g 29%
Manganese 0.882mg 0.24mg 28%
Carbs 76.31g 0g 25%
Vitamin B3 6.127mg 2.3mg 24%
Iron 2.44mg 0.55mg 24%
Vitamin B6 0.4mg 0.117mg 22%
Protein 10.42g 19.26g 18%
Calories 359kcal 88kcal 14%
Vitamin D 0µg 2.5µg 13%
Copper 0.166mg 0.051mg 13%
Cholesterol 1mg 39mg 13%
Vitamin D 0IU 99IU 12%
Choline 17.5mg 65mg 9%
Phosphorus 154mg 220mg 9%
Fiber 1.2g 0g 5%
Zinc 1.01mg 0.67mg 3%
Calcium 83mg 57mg 3%
Vitamin A 4µg 21µg 2%
Vitamin B2 0.087mg 0.063mg 2%
Potassium 188mg 259mg 2%
Vitamin E 0.04mg 0.2mg 1%
Polyunsaturated fat 0.377g 0.202g 1%
Vitamin B5 0.715mg 0.75mg 1%
Fats 1.37g 0.69g 1%
Saturated fat 0.307g 0.118g 1%
Monounsaturated fat 0.373g 0.157g 1%
Vitamin C 4.1mg 3.8mg 0%
Net carbs 75.11g 0g N/A
Magnesium 32mg 31mg 0%
Sugar 1.53g 0g N/A
Vitamin K 0.5µg 0.1µg 0%
Tryptophan 0.086mg 0.216mg 0%
Threonine 0.221mg 0.844mg 0%
Isoleucine 0.279mg 0.887mg 0%
Leucine 0.523mg 1.565mg 0%
Lysine 0.189mg 1.768mg 0%
Methionine 0.145mg 0.57mg 0%
Phenylalanine 0.32mg 0.752mg 0%
Valine 0.374mg 0.992mg 0%
Histidine 0.15mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +98.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +241.6%
Contains more ProteinProtein +84.8%
Contains more WaterWater +881.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +137.6%
Contains more Poly. FatPolyunsaturated fat +86.6%
Contains less Sat. FatSaturated fat -61.6%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.