Pilaf vs. Potato — In-Depth Nutrition Comparison
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The main differences between pilaf and potatoes
- Pilaf has more selenium, folate, vitamin B1, vitamin B3, manganese, iron, phosphorus, and vitamin B5; however, potatoes have more vitamin C.
- Daily need coverage for selenium for pilaf is 58% higher.
- Potatoes have 217 times less sodium than pilaf. Pilaf has 1303mg of sodium, while potatoes have 6mg.
- Potatoes have a higher glycemic index than pilaf.
Food types used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Potatoes, flesh, and skin, raw.
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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 | +39.1% |
| Contains more CalciumCalcium | +591.7% |
| Contains more IronIron | +201.2% |
| Contains more CopperCopper | +50.9% |
| Contains more ZincZinc | +236.7% |
| Contains more PhosphorusPhosphorus | +170.2% |
| Contains more ManganeseManganese | +341% |
| Contains more SeleniumSelenium | +8000% |
| Contains more PotassiumPotassium | +126.1% |
| Contains less SodiumSodium | -99.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +644.4% |
| Contains more Vitamin B2Vitamin B2 | +171.9% |
| Contains more Vitamin B3Vitamin B3 | +477.5% |
| Contains more Vitamin B5Vitamin B5 | +142.4% |
| Contains more Vitamin B6Vitamin B6 | +34.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1313.3% |
| Contains more CholineCholine | +44.6% |
| Contains more Vitamin CVitamin C | +380.5% |
| Contains more Vitamin KVitamin K | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 0.4µg | 58% |
| Sodium | 1303mg | 6mg | 56% |
| Folate | 212µg | 15µg | 49% |
| Vitamin B1 | 0.603mg | 0.081mg | 44% |
| Vitamin B3 | 6.127mg | 1.061mg | 32% |
| Manganese | 0.882mg | 0.2mg | 30% |
| Starch | 71.23g | 15.29g | 23% |
| Carbs | 76.31g | 17.49g | 20% |
| Iron | 2.44mg | 0.81mg | 20% |
| Vitamin C | 4.1mg | 19.7mg | 17% |
| Protein | 10.42g | 2.05g | 17% |
| Phosphorus | 154mg | 57mg | 14% |
| Calories | 359kcal | 77kcal | 14% |
| Vitamin B5 | 0.715mg | 0.295mg | 8% |
| Vitamin B6 | 0.4mg | 0.298mg | 8% |
| Potassium | 188mg | 425mg | 7% |
| Calcium | 83mg | 12mg | 7% |
| Copper | 0.166mg | 0.11mg | 6% |
| Zinc | 1.01mg | 0.3mg | 6% |
| Fiber | 1.2g | 2.1g | 4% |
| Vitamin B2 | 0.087mg | 0.032mg | 4% |
| Polyunsaturated fat | 0.377g | 0.042g | 2% |
| Magnesium | 32mg | 23mg | 2% |
| Fats | 1.37g | 0.09g | 2% |
| Monounsaturated fat | 0.373g | 0.002g | 1% |
| Saturated fat | 0.307g | 0.025g | 1% |
| Choline | 17.5mg | 12.1mg | 1% |
| Vitamin K | 0.5µg | 2µg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 15.39g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0.82g | N/A |
| Vitamin E | 0.04mg | 0.01mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.086mg | 0.021mg | 0% |
| Threonine | 0.221mg | 0.067mg | 0% |
| Isoleucine | 0.279mg | 0.066mg | 0% |
| Leucine | 0.523mg | 0.098mg | 0% |
| Lysine | 0.189mg | 0.107mg | 0% |
| Methionine | 0.145mg | 0.032mg | 0% |
| Phenylalanine | 0.32mg | 0.081mg | 0% |
| Valine | 0.374mg | 0.103mg | 0% |
| Histidine | 0.15mg | 0.035mg | 0% |
| Fructose | 0g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +408.3% |
| Contains more FatsFats | +1422.2% |
| Contains more CarbsCarbs | +336.3% |
| Contains more OtherOther | +244.6% |
| Contains more WaterWater | +885.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +18550% |
| Contains more Poly. FatPolyunsaturated fat | +797.6% |
| Contains less Sat. FatSaturated fat | -91.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +365.9% |
| Contains more SucroseSucrose | +76.5% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +210% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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