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Pilaf vs. Taquitos — In-Depth Nutrition Comparison

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How are pilaf and taquitos different?

  • Pilaf is richer in folate, selenium, vitamin B1, manganese, vitamin B6, and vitamin B3, while taquitos are higher in vitamin B2 and vitamin K.
  • Pilaf covers your daily need for sodium, 37% more than taquitos.
  • Pilaf contains 3 times more folate than taquitos. Pilaf contains 212µg of folate, while taquitos contain 68µg.
  • Taquitos are lower in sodium.
  • Pilaf has a higher glycemic index (60) than taquitos (49).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Taquitos, frozen, chicken, and cheese, oven-heated types were used in this article.

Infographic

Pilaf vs Taquitos 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
7
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 17% 31% 14% 93% 33% 19% 57% 59% 50% 91%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +21.3%
Contains more CopperCopper +66%
Contains more ZincZinc +42.3%
Contains more PhosphorusPhosphorus +16.7%
Contains more ManganeseManganese +127.9%
Contains more SeleniumSelenium +94%
Contains more CalciumCalcium +25.3%
Contains less SodiumSodium -65.2%
~equal in Iron ~2.47mg

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% 10% 23% 1.5% 83% 64% 72% 29% 32% 23% 42% 51% 8.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +82.2%
Contains more Vitamin B3Vitamin B3 +59.1%
Contains more Vitamin B5Vitamin B5 +48.6%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more FolateFolate +211.8%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin EVitamin E +2725%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +218.4%
Contains more Vitamin B12Vitamin B12 +800%
Contains more Vitamin KVitamin K +3280%
~equal in Choline ~15.9mg

All nutrients comparison - raw data values

Nutrient Pilaf Taquitos DV% diff.
Sodium 1303mg 453mg 37%
Folate 212µg 68µg 36%
Selenium 32.4µg 16.7µg 29%
Polyunsaturated fat 0.377g 4.235g 26%
Vitamin B1 0.603mg 0.331mg 23%
Manganese 0.882mg 0.387mg 22%
Vitamin B6 0.4mg 0.14mg 20%
Fats 1.37g 12.54g 17%
Starch 71.23g 29.62g 17%
Vitamin B2 0.087mg 0.277mg 15%
Vitamin B3 6.127mg 3.85mg 14%
Carbs 76.31g 33.63g 14%
Vitamin K 0.5µg 16.9µg 14%
Monounsaturated fat 0.373g 4.835g 11%
Saturated fat 0.307g 2.31g 9%
Vitamin B12 0.02µg 0.18µg 7%
Copper 0.166mg 0.1mg 7%
Fiber 1.2g 2.9g 7%
Vitamin E 0.04mg 1.13mg 7%
Vitamin B5 0.715mg 0.481mg 5%
Vitamin C 4.1mg 0mg 5%
Calories 359kcal 284kcal 4%
Cholesterol 1mg 13mg 4%
Phosphorus 154mg 132mg 3%
Zinc 1.01mg 0.71mg 3%
Vitamin A 4µg 30µg 3%
Magnesium 32mg 24mg 2%
Protein 10.42g 9.21g 2%
Calcium 83mg 104mg 2%
Vitamin D 0µg 0.1µg 1%
Potassium 188mg 155mg 1%
Net carbs 75.11g 30.73g N/A
Vitamin D 0IU 3IU 0%
Iron 2.44mg 2.47mg 0%
Sugar 1.53g 1.3g N/A
Trans fat 0g 0.071g N/A
Choline 17.5mg 15.9mg 0%
Tryptophan 0.086mg 0.1mg 0%
Threonine 0.221mg 0.269mg 0%
Isoleucine 0.279mg 0.358mg 0%
Leucine 0.523mg 0.717mg 0%
Lysine 0.189mg 0.468mg 0%
Methionine 0.145mg 0.189mg 0%
Phenylalanine 0.32mg 0.418mg 0%
Valine 0.374mg 0.428mg 0%
Histidine 0.15mg 0.249mg 0%
Fructose 0g 0.12g 0%
Omega-3 - ALA 0.593g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 3.591g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
9% 13% 34% 43% 2%
Protein: 9.21 g
Fats: 12.54 g
Carbs: 33.63 g
Water: 42.74 g
Other: 1.88 g
Contains more ProteinProtein +13.1%
Contains more CarbsCarbs +126.9%
Contains more OtherOther +105.3%
Contains more FatsFats +815.3%
Contains more WaterWater +431.6%

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
20% 42% 37%
Saturated fat: Sat. Fat 2.31 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 4.235 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +1196.2%
Contains more Poly. FatPolyunsaturated fat +1023.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
3
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
96% 3%
Starch: 29.62 g
Sucrose: 0.3 g
Glucose: 0.09 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.78 g
Galactose: 0 g
Contains more StarchStarch +140.5%
Contains more MaltoseMaltose +44.9%
Contains more FructoseFructose +∞%
~equal in Sucrose ~0.3g
~equal in Glucose ~0.09g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Taquitos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169771/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.