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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.

We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Potato salad, home-prepared types in this comparison.

Infographic

Pilaf vs Potato salad 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.
Contains more Calcium +336.8%
Contains more Iron +275.4%
Contains more Magnesium +113.3%
Contains more Phosphorus +196.2%
Contains more Zinc +225.8%
Contains more Copper +40.7%
Contains more Manganese +773.3%
Contains more Selenium +690.2%
Contains more Potassium +35.1%
Contains less Sodium -59.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 25% 11% 23% 23% 69% 9% 40% 14% 23%
Contains more Calcium +336.8%
Contains more Iron +275.4%
Contains more Magnesium +113.3%
Contains more Phosphorus +196.2%
Contains more Zinc +225.8%
Contains more Copper +40.7%
Contains more Manganese +773.3%
Contains more Selenium +690.2%
Contains more Potassium +35.1%
Contains less Sodium -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.
Pilaf
9
:
Contains more Vitamin B1 +683.1%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +588.4%
Contains more Vitamin B5 +33.9%
Contains more Vitamin B6 +183.7%
Contains more Folate +2928.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1021.4%
Contains more Vitamin C +143.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 34% 20% 14% 17% 33% 33% 6% 0% 0%
Contains more Vitamin B1 +683.1%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +588.4%
Contains more Vitamin B5 +33.9%
Contains more Vitamin B6 +183.7%
Contains more Folate +2928.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1021.4%
Contains more Vitamin C +143.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +288.8%
Contains more Carbs +583.2%
Contains more Other +97.9%
Contains more Fats +498.5%
Contains more Water +845.3%
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more Protein +288.8%
Contains more Carbs +583.2%
Contains more Other +97.9%
Contains more Fats +498.5%
Contains more Water +845.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78.5%
Contains more Monounsaturated Fat +564.9%
Contains more Polyunsaturated fat +891.2%
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
19% 32% 49%
Saturated Fat: 1.429 g
Monounsaturated Fat: 2.48 g
Polyunsaturated fat: 3.737 g
Contains less Saturated Fat -78.5%
Contains more Monounsaturated Fat +564.9%
Contains more Polyunsaturated fat +891.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Potato salad
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pilaf Potato salad Opinion
Net carbs 75.11g 9.87g Pilaf
Protein 10.42g 2.68g Pilaf
Fats 1.37g 8.2g Potato salad
Carbs 76.31g 11.17g Pilaf
Calories 359kcal 143kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g Potato salad
Fiber 1.2g 1.3g Potato salad
Calcium 83mg 19mg Pilaf
Iron 2.44mg 0.65mg Pilaf
Magnesium 32mg 15mg Pilaf
Phosphorus 154mg 52mg Pilaf
Potassium 188mg 254mg Potato salad
Sodium 1303mg 529mg Potato salad
Zinc 1.01mg 0.31mg Pilaf
Copper 0.166mg 0.118mg Pilaf
Manganese 0.882mg 0.101mg Pilaf
Selenium 32.4µg 4.1µg Pilaf
Vitamin A 14IU 157IU Potato salad
Vitamin A RAE 4µg 32µg Potato salad
Vitamin E 0.04mg Pilaf
Vitamin C 4.1mg 10mg Potato salad
Vitamin B1 0.603mg 0.077mg Pilaf
Vitamin B2 0.087mg 0.06mg Pilaf
Vitamin B3 6.127mg 0.89mg Pilaf
Vitamin B5 0.715mg 0.534mg Pilaf
Vitamin B6 0.4mg 0.141mg Pilaf
Folate 212µg 7µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg Pilaf
Tryptophan 0.086mg 0.042mg Pilaf
Threonine 0.221mg 0.116mg Pilaf
Isoleucine 0.279mg 0.141mg Pilaf
Leucine 0.523mg 0.202mg Pilaf
Lysine 0.189mg 0.171mg Pilaf
Methionine 0.145mg 0.066mg Pilaf
Phenylalanine 0.32mg 0.135mg Pilaf
Valine 0.374mg 0.172mg Pilaf
Histidine 0.15mg 0.062mg Pilaf
Cholesterol 1mg 68mg Pilaf
Saturated Fat 0.307g 1.429g Pilaf
Monounsaturated Fat 0.373g 2.48g Potato salad
Polyunsaturated fat 0.377g 3.737g Potato salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Potato salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Pilaf
14%
Potato salad
Minerals Daily Need Coverage Score
77%
Pilaf
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Potato salad
Potato salad contains less Sodium (difference - 774mg)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 1.122g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.