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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.

Infographic

Pilaf vs Smoked salmon 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.
Pilaf
5
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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
6
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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
1
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +75.4%
Contains more FatsFats +215.3%
Contains more WaterWater +795.5%
Contains more OtherOther +39.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -67%
Contains more Mono. FatMonounsaturated fat +442.4%
Contains more Poly. FatPolyunsaturated fat +163.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Smoked salmon
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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pilaf Smoked salmon 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Smoked salmon
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
76%
Smoked salmon
Minerals Daily Need Coverage Score
77%
Pilaf
49%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Smoked salmon
Smoked salmon contains less Sodium (difference - 631mg)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 60)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 0.622g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $14)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.