Pilaf vs. Smoked salmon — In-Depth Nutrition Comparison

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How are pilaf and smoked salmon different?

Pilaf is higher in folate, vitamin B1, manganese, iron, vitamin B6, and vitamin B3; however, smoked salmon is richer in vitamin B12, vitamin D, and choline.
Daily need coverage for vitamin B12 for smoked salmon is 135% higher.
Pilaf contains 106 times more folate than smoked salmon. While pilaf contains 212µg of folate, smoked salmon contains only 2µg.
Smoked salmon has less sodium.
Smoked salmon has a lower glycemic index (0) than pilaf (60).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Fish, salmon, chinook, smoked are the varieties used in this article.

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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.

Pilaf

Smoked salmon

Contains more MagnesiumMagnesium	+77.8%
Contains more CalciumCalcium	+654.5%
Contains more IronIron	+187.1%
Contains more ZincZinc	+225.8%
Contains more ManganeseManganese	+5088.2%

Contains more CopperCopper	+38.6%
Contains less SodiumSodium	-48.4%

~equal in Potassium ~175mg

~equal in Phosphorus ~164mg

~equal in Selenium ~32.4µg

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

Smoked salmon

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+2521.7%
Contains more Vitamin B3Vitamin B3	+29.8%
Contains more Vitamin B6Vitamin B6	+43.9%
Contains more Vitamin KVitamin K	+400%
Contains more FolateFolate	+10500%

Contains more Vitamin AVitamin A	+550%
Contains more Vitamin EVitamin E	+3275%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+16.1%
Contains more Vitamin B5Vitamin B5	+21.7%
Contains more Vitamin B12Vitamin B12	+16200%
Contains more CholineCholine	+408.6%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.02µg	3.26µg	135%
Vitamin D	0IU	685IU	86%
Vitamin D	0µg	17.1µg	86%
Folate	212µg	2µg	53%
Vitamin B1	0.603mg	0.023mg	48%
Manganese	0.882mg	0.017mg	38%
Starch	71.23g		29%
Sodium	1303mg	672mg	27%
Carbs	76.31g	0g	25%
Iron	2.44mg	0.85mg	20%
Protein	10.42g	18.28g	16%
Choline	17.5mg	89mg	13%
Calories	359kcal	117kcal	12%
Vitamin B6	0.4mg	0.278mg	9%
Vitamin B3	6.127mg	4.72mg	9%
Vitamin E	0.04mg	1.35mg	9%
Cholesterol	1mg	23mg	7%
Copper	0.166mg	0.23mg	7%
Calcium	83mg	11mg	7%
Zinc	1.01mg	0.31mg	6%
Fats	1.37g	4.32g	5%
Vitamin C	4.1mg	0mg	5%
Fiber	1.2g	0g	5%
Polyunsaturated fat	0.377g	0.995g	4%
Monounsaturated fat	0.373g	2.023g	4%
Magnesium	32mg	18mg	3%
Vitamin B5	0.715mg	0.87mg	3%
Saturated fat	0.307g	0.929g	3%
Vitamin A	4µg	26µg	2%
Vitamin B2	0.087mg	0.101mg	1%
Phosphorus	154mg	164mg	1%
Net carbs	75.11g	0g	N/A
Potassium	188mg	175mg	0%
Sugar	1.53g	0g	N/A
Selenium	32.4µg	32.4µg	0%
Vitamin K	0.5µg	0.1µg	0%
Tryptophan	0.086mg	0.205mg	0%
Threonine	0.221mg	0.801mg	0%
Isoleucine	0.279mg	0.842mg	0%
Leucine	0.523mg	1.486mg	0%
Lysine	0.189mg	1.679mg	0%
Methionine	0.145mg	0.541mg	0%
Phenylalanine	0.32mg	0.714mg	0%
Valine	0.374mg	0.942mg	0%
Histidine	0.15mg	0.538mg	0%
Omega-3 - EPA	0g	0.183g	N/A
Omega-3 - DHA	0g	0.267g	N/A
Omega-3 - DPA	0g	0.073g	N/A