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Pilaf vs. Pork skins — In-Depth Nutrition Comparison

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Summary of differences between pilaf and pork skins

  • Pilaf has more folate, vitamin B1, manganese, vitamin B6, and vitamin B3, while pork skins have more choline and vitamin B12.
  • Pork skins cover your daily need for saturated fat, 55% more than pilaf.
  • The amount of sodium in pilaf is lower.
  • Pork skins have a lower glycemic index. The glycemic index of pork skins is 0, while the glycemic index of pilaf is 60.

These are the specific foods used in this comparison Rice and vermicelli mix, rice pilaf flavor, unprepared and Snacks, pork skins, plain.

Infographic

Pilaf vs Pork skins 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 7.9% 9% 11% 33% 31% 15% 36% 237% 9% 224%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +176.7%
Contains more PotassiumPotassium +48%
Contains more IronIron +177.3%
Contains more CopperCopper +76.6%
Contains more ZincZinc +80.4%
Contains more PhosphorusPhosphorus +81.2%
Contains less SodiumSodium -28.3%
Contains more ManganeseManganese +1178.3%
Contains more SeleniumSelenium +26.5%

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.
Pilaf
7
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 1.7% 4% 11% 0% 25% 65% 29% 26% 5.3% 80% 0% 0% 90%
Contains more Vitamin CVitamin C +720%
Contains more Vitamin B1Vitamin B1 +509.1%
Contains more Vitamin B3Vitamin B3 +295.5%
Contains more Vitamin B5Vitamin B5 +66.3%
Contains more Vitamin B6Vitamin B6 +1639.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +1225%
Contains more Vitamin B2Vitamin B2 +225.3%
Contains more Vitamin B12Vitamin B12 +3100%
Contains more CholineCholine +840%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pilaf Pork skins DV% diff.
Protein 10.42g 61.3g 102%
Folate 212µg 0µg 53%
Saturated fat 0.307g 11.37g 50%
Fats 1.37g 31.3g 46%
Vitamin B1 0.603mg 0.099mg 42%
Monounsaturated fat 0.373g 14.78g 36%
Manganese 0.882mg 0.069mg 35%
Cholesterol 1mg 95mg 31%
Vitamin B6 0.4mg 0.023mg 29%
Vitamin B3 6.127mg 1.549mg 29%
Starch 71.23g 29%
Choline 17.5mg 164.5mg 27%
Vitamin B12 0.02µg 0.64µg 26%
Carbs 76.31g 0g 25%
Sodium 1303mg 1818mg 22%
Polyunsaturated fat 0.377g 3.64g 22%
Iron 2.44mg 0.88mg 20%
Selenium 32.4µg 41µg 16%
Vitamin B2 0.087mg 0.283mg 15%
Phosphorus 154mg 85mg 10%
Calories 359kcal 544kcal 9%
Copper 0.166mg 0.094mg 8%
Vitamin B5 0.715mg 0.43mg 6%
Magnesium 32mg 11mg 5%
Fiber 1.2g 0g 5%
Calcium 83mg 30mg 5%
Zinc 1.01mg 0.56mg 4%
Vitamin C 4.1mg 0.5mg 4%
Vitamin E 0.04mg 0.53mg 3%
Potassium 188mg 127mg 2%
Vitamin A 4µg 12µg 1%
Net carbs 75.11g 0g N/A
Sugar 1.53g 0g N/A
Vitamin K 0.5µg 0µg 0%
Tryptophan 0.086mg 0.118mg 0%
Threonine 0.221mg 1.823mg 0%
Isoleucine 0.279mg 1.382mg 0%
Leucine 0.523mg 3.322mg 0%
Lysine 0.189mg 2.783mg 0%
Methionine 0.145mg 0.48mg 0%
Phenylalanine 0.32mg 1.94mg 0%
Valine 0.374mg 2.421mg 0%
Histidine 0.15mg 0.725mg 0%

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
61% 31% 2% 6%
Protein: 61.3 g
Fats: 31.3 g
Carbs: 0 g
Water: 1.8 g
Other: 5.6 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +346.7%
Contains more ProteinProtein +488.3%
Contains more FatsFats +2184.7%
Contains more OtherOther +45.1%

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
38% 50% 12%
Saturated fat: Sat. Fat 11.37 g
Monounsaturated fat: Mono. Fat 14.78 g
Polyunsaturated fat: Poly. Fat 3.64 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +3862.5%
Contains more Poly. FatPolyunsaturated fat +865.5%

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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. Pork skins - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167961/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.