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.
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
13%
Minerals Daily Need Coverage Score
77%
24%
Comparison summary
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Potato salad contains less Sodium (difference - 774mg)
Which food is lower in glycemic index?
Potato salad is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 1.122g)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)