Pilaf vs. Squid — In-Depth Nutrition Comparison
Compare
Differences between pilaf and squid
- Pilaf has more vitamin B1, folate, and manganese, while squid has more vitamin B12, vitamin B2, iron, selenium, copper, and phosphorus.
- Squid's daily need coverage for vitamin B12 is 224% higher.
- Squid contains 35 times less vitamin B1 than pilaf. Pilaf contains 0.603mg of vitamin B1, while squid contains 0.017mg.
- The amount of cholesterol in pilaf is lower.
The food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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 ManganeseManganese | +322% |
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more CalciumCalcium | +116.9% |
| Contains more PotassiumPotassium | +238.8% |
| Contains more IronIron | +344.3% |
| Contains more CopperCopper | +501.2% |
| Contains more ZincZinc | +242.6% |
| Contains more PhosphorusPhosphorus | +276.6% |
| Contains less SodiumSodium | -42.9% |
| Contains more SeleniumSelenium | +176.5% |
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 | +3447.1% |
| Contains more Vitamin B3Vitamin B3 | +179.9% |
| Contains more Vitamin B6Vitamin B6 | +48.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +783.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +107.3% |
| Contains more Vitamin AVitamin A | +4975% |
| Contains more Vitamin B2Vitamin B2 | +1887.4% |
| Contains more Vitamin B5Vitamin B5 | +25.9% |
| Contains more Vitamin B12Vitamin B12 | +26900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +4553% |
| Contains more OtherOther | +14.9% |
| Contains more ProteinProtein | +211.7% |
| Contains more WaterWater | +660.2% |
~equal in
Fats
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +130.2% |
| Contains more Poly. FatPolyunsaturated fat | +40.7% |
| Contains less Sat. FatSaturated fat | -23.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol |
|
||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.02µg | 5.4µg | 224% |
| Vitamin B2 | 0.087mg | 1.729mg | 126% |
| Iron | 2.44mg | 10.84mg | 105% |
| Selenium | 32.4µg | 89.6µg | 104% |
| Copper | 0.166mg | 0.998mg | 92% |
| Cholesterol | 1mg | 224mg | 74% |
| Phosphorus | 154mg | 580mg | 61% |
| Vitamin B1 | 0.603mg | 0.017mg | 49% |
| Folate | 212µg | 24µg | 47% |
| Protein | 10.42g | 32.48g | 44% |
| Starch | 71.23g | 29% | |
| Manganese | 0.882mg | 0.209mg | 29% |
| Carbs | 76.31g | 1.64g | 25% |
| Vitamin B3 | 6.127mg | 2.189mg | 25% |
| Sodium | 1303mg | 744mg | 24% |
| Vitamin A | 4µg | 203µg | 22% |
| Zinc | 1.01mg | 3.46mg | 22% |
| Potassium | 188mg | 637mg | 13% |
| Vitamin B6 | 0.4mg | 0.27mg | 10% |
| Calories | 359kcal | 158kcal | 10% |
| Calcium | 83mg | 180mg | 10% |
| Magnesium | 32mg | 60mg | 7% |
| Vitamin C | 4.1mg | 8.5mg | 5% |
| Fiber | 1.2g | 0g | 5% |
| Vitamin B5 | 0.715mg | 0.9mg | 4% |
| Choline | 17.5mg | 3% | |
| Polyunsaturated fat | 0.377g | 0.268g | 1% |
| Monounsaturated fat | 0.373g | 0.162g | 1% |
| Fats | 1.37g | 1.4g | 0% |
| Net carbs | 75.11g | 1.64g | N/A |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.307g | 0.236g | 0% |
| Tryptophan | 0.086mg | 0.364mg | 0% |
| Threonine | 0.221mg | 1.398mg | 0% |
| Isoleucine | 0.279mg | 1.414mg | 0% |
| Leucine | 0.523mg | 2.287mg | 0% |
| Lysine | 0.189mg | 2.427mg | 0% |
| Methionine | 0.145mg | 0.733mg | 0% |
| Phenylalanine | 0.32mg | 1.164mg | 0% |
| Valine | 0.374mg | 1.419mg | 0% |
| Histidine | 0.15mg | 0.624mg | 0% |
| Omega-3 - EPA | 0g | 0.078g | N/A |
| Omega-3 - DHA | 0g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
104%
Minerals Daily Need Coverage Score
77%
185%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Squid contains less Sodium (difference - 559mg)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 0.071g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 223mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.