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Pilaf vs. Skipjack tuna — In-Depth Nutrition Comparison

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Important differences between pilaf and skipjack tuna

  • Pilaf has more folate, vitamin B1, and manganese; however, skipjack tuna is richer in vitamin B12, vitamin B3, vitamin B6, selenium, and phosphorus.
  • Skipjack tuna's daily need coverage for vitamin B12 is 90% more.
  • Pilaf contains 46 times more manganese than skipjack tuna. Pilaf contains 0.882mg of manganese, while skipjack tuna contains 0.019mg.
  • Skipjack tuna contains less sodium.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of skipjack tuna is 0.

The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Pilaf vs Skipjack tuna 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.
Pilaf
4
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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more CalciumCalcium +124.3%
Contains more IronIron +52.5%
Contains more CopperCopper +50.9%
Contains more ManganeseManganese +4542.1%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +177.7%
Contains more PhosphorusPhosphorus +85.1%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +44.4%
~equal in Zinc ~1.05mg

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +310%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1486.8%
Contains more Vitamin B5Vitamin B5 +47.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2020%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin B2Vitamin B2 +40.2%
Contains more Vitamin B3Vitamin B3 +206.1%
Contains more Vitamin B6Vitamin B6 +145.3%
Contains more Vitamin B12Vitamin B12 +10850%
~equal in Vitamin D ~µg

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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +170.7%
Contains more WaterWater +674.6%
Contains more OtherOther +113%
~equal in Fats ~1.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -26.9%
Contains more Mono. FatMonounsaturated fat +53.5%
~equal in Polyunsaturated fat ~0.403g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Skipjack tuna DV% diff.
Vitamin B12 0.02µg 2.19µg 90%
Vitamin B3 6.127mg 18.756mg 79%
Sodium 1303mg 47mg 55%
Folate 212µg 10µg 51%
Vitamin B1 0.603mg 0.038mg 47%
Vitamin B6 0.4mg 0.981mg 45%
Manganese 0.882mg 0.019mg 38%
Protein 10.42g 28.21g 36%
Starch 71.23g 29%
Selenium 32.4µg 46.8µg 26%
Carbs 76.31g 0g 25%
Cholesterol 1mg 60mg 20%
Phosphorus 154mg 285mg 19%
Calories 359kcal 132kcal 11%
Iron 2.44mg 1.6mg 11%
Potassium 188mg 522mg 10%
Copper 0.166mg 0.11mg 6%
Fiber 1.2g 0g 5%
Vitamin B5 0.715mg 0.485mg 5%
Calcium 83mg 37mg 5%
Choline 17.5mg 3%
Vitamin B2 0.087mg 0.122mg 3%
Magnesium 32mg 44mg 3%
Vitamin C 4.1mg 1mg 3%
Vitamin A 4µg 18µg 2%
Saturated fat 0.307g 0.42g 1%
Fats 1.37g 1.29g 0%
Net carbs 75.11g 0g N/A
Sugar 1.53g N/A
Zinc 1.01mg 1.05mg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.373g 0.243g 0%
Polyunsaturated fat 0.377g 0.403g 0%
Tryptophan 0.086mg 0.316mg 0%
Threonine 0.221mg 1.237mg 0%
Isoleucine 0.279mg 1.3mg 0%
Leucine 0.523mg 2.293mg 0%
Lysine 0.189mg 2.59mg 0%
Methionine 0.145mg 0.835mg 0%
Phenylalanine 0.32mg 1.101mg 0%
Valine 0.374mg 1.453mg 0%
Histidine 0.15mg 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Skipjack tuna
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Pilaf
72%
Skipjack tuna
Minerals Daily Need Coverage Score
77%
Pilaf
60%
Skipjack tuna

Comparison summary

Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Skipjack tuna
Skipjack tuna contains less Sodium (difference - 1256mg)
Which food is lower in glycemic index?
Skipjack tuna
Skipjack tuna is lower in glycemic index (difference - 60)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 0.113g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $8)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.