Pilaf vs. Squid — In-Depth Nutrition Comparison
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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.
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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 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% |
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 |
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% |
