Pilaf vs. Potato salad — In-Depth Nutrition Comparison
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What are the main differences between pilaf and potato salad?
- Potato salad has less selenium, folate, vitamin B1, manganese, vitamin B3, iron, vitamin B6, and phosphorus than pilaf.
- Pilaf's daily need coverage for selenium is 51% higher.
- Pilaf has 30 times more folate than potato salad. Pilaf has 212µg of folate, while potato salad has 7µg.
- Potato salad contains less sodium.
- Potato salad has a lower glycemic index than pilaf.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Potato salad, home-prepared types in this comparison.
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.
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +336.8% |
| Contains more IronIron | +275.4% |
| Contains more CopperCopper | +40.7% |
| Contains more ZincZinc | +225.8% |
| Contains more PhosphorusPhosphorus | +196.2% |
| Contains more ManganeseManganese | +773.3% |
| Contains more SeleniumSelenium | +690.2% |
| Contains more PotassiumPotassium | +35.1% |
| Contains less SodiumSodium | -59.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +683.1% |
| Contains more Vitamin B2Vitamin B2 | +45% |
| Contains more Vitamin B3Vitamin B3 | +588.4% |
| Contains more Vitamin B5Vitamin B5 | +33.9% |
| Contains more Vitamin B6Vitamin B6 | +183.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2928.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +143.9% |
| Contains more Vitamin AVitamin A | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 4.1µg | 51% |
| Folate | 212µg | 7µg | 51% |
| Vitamin B1 | 0.603mg | 0.077mg | 44% |
| Manganese | 0.882mg | 0.101mg | 34% |
| Sodium | 1303mg | 529mg | 34% |
| Vitamin B3 | 6.127mg | 0.89mg | 33% |
| Starch | 71.23g | 29% | |
| Polyunsaturated fat | 0.377g | 3.737g | 22% |
| Carbs | 76.31g | 11.17g | 22% |
| Cholesterol | 1mg | 68mg | 22% |
| Iron | 2.44mg | 0.65mg | 22% |
| Vitamin B6 | 0.4mg | 0.141mg | 20% |
| Protein | 10.42g | 2.68g | 15% |
| Phosphorus | 154mg | 52mg | 15% |
| Calories | 359kcal | 143kcal | 11% |
| Fats | 1.37g | 8.2g | 11% |
| Vitamin C | 4.1mg | 10mg | 7% |
| Calcium | 83mg | 19mg | 6% |
| Zinc | 1.01mg | 0.31mg | 6% |
| Saturated fat | 0.307g | 1.429g | 5% |
| Monounsaturated fat | 0.373g | 2.48g | 5% |
| Copper | 0.166mg | 0.118mg | 5% |
| Magnesium | 32mg | 15mg | 4% |
| Vitamin B5 | 0.715mg | 0.534mg | 4% |
| Vitamin A | 4µg | 32µg | 3% |
| Choline | 17.5mg | 3% | |
| Potassium | 188mg | 254mg | 2% |
| Vitamin B2 | 0.087mg | 0.06mg | 2% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 9.87g | N/A |
| Sugar | 1.53g | N/A | |
| Fiber | 1.2g | 1.3g | 0% |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.086mg | 0.042mg | 0% |
| Threonine | 0.221mg | 0.116mg | 0% |
| Isoleucine | 0.279mg | 0.141mg | 0% |
| Leucine | 0.523mg | 0.202mg | 0% |
| Lysine | 0.189mg | 0.171mg | 0% |
| Methionine | 0.145mg | 0.066mg | 0% |
| Phenylalanine | 0.32mg | 0.135mg | 0% |
| Valine | 0.374mg | 0.172mg | 0% |
| Histidine | 0.15mg | 0.062mg | 0% |
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:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +288.8% |
| Contains more CarbsCarbs | +583.2% |
| Contains more OtherOther | +97.9% |
| Contains more FatsFats | +498.5% |
| Contains more WaterWater | +845.3% |
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
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated fat | -78.5% |
| Contains more Mono. FatMonounsaturated fat | +564.9% |
| Contains more Poly. FatPolyunsaturated fat | +891.2% |
