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Pilaf vs. Tomato sauce — In-Depth Nutrition Comparison

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How are pilaf and tomato sauce different?

  • Pilaf is higher in selenium, folate, vitamin B1, manganese, vitamin B3, vitamin B6, iron, and phosphorus; however, tomato sauce is richer in vitamin E.
  • Daily need coverage for selenium for pilaf is 58% higher.
  • Pilaf contains 118 times more sodium than tomato sauce. While pilaf contains 1303mg of sodium, tomato sauce contains only 11mg.
  • Tomato sauce has a lower glycemic index (31) than pilaf (60).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Tomato sauce, canned, no salt added are the varieties used in this article.

Infographic

Pilaf vs Tomato sauce 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
8
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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +492.9%
Contains more IronIron +154.2%
Contains more CopperCopper +44.3%
Contains more ZincZinc +359.1%
Contains more PhosphorusPhosphorus +470.4%
Contains more ManganeseManganese +680.5%
Contains more SeleniumSelenium +5300%
Contains more PotassiumPotassium +58%
Contains less SodiumSodium -99.2%

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
8
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +2412.5%
Contains more Vitamin B2Vitamin B2 +33.8%
Contains more Vitamin B3Vitamin B3 +518.3%
Contains more Vitamin B5Vitamin B5 +131.4%
Contains more Vitamin B6Vitamin B6 +308.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2255.6%
Contains more CholineCholine +76.8%
Contains more Vitamin CVitamin C +70.7%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +3500%
Contains more Vitamin KVitamin K +460%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +768.3%
Contains more FatsFats +356.7%
Contains more CarbsCarbs +1337.1%
Contains more OtherOther +102.1%
Contains more WaterWater +1035.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
2
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% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +747.7%
Contains more Poly. FatPolyunsaturated fat +211.6%
Contains less Sat. FatSaturated fat -86.6%

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
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +328.6%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +1720%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Tomato sauce
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pilaf Tomato sauce DV% diff.
Selenium 32.4µg 0.6µg 58%
Sodium 1303mg 11mg 56%
Folate 212µg 9µg 51%
Vitamin B1 0.603mg 0.024mg 48%
Manganese 0.882mg 0.113mg 33%
Vitamin B3 6.127mg 0.991mg 32%
Starch 71.23g 29%
Carbs 76.31g 5.31g 24%
Vitamin B6 0.4mg 0.098mg 23%
Iron 2.44mg 0.96mg 19%
Protein 10.42g 1.2g 18%
Phosphorus 154mg 27mg 18%
Calories 359kcal 24kcal 17%
Vitamin E 0.04mg 1.44mg 9%
Vitamin B5 0.715mg 0.309mg 8%
Zinc 1.01mg 0.22mg 7%
Calcium 83mg 14mg 7%
Copper 0.166mg 0.115mg 6%
Magnesium 32mg 15mg 4%
Potassium 188mg 297mg 3%
Vitamin C 4.1mg 7mg 3%
Polyunsaturated fat 0.377g 0.121g 2%
Fats 1.37g 0.3g 2%
Vitamin K 0.5µg 2.8µg 2%
Fructose 0g 1.67g 2%
Vitamin B2 0.087mg 0.065mg 2%
Vitamin A 4µg 22µg 2%
Monounsaturated fat 0.373g 0.044g 1%
Vitamin B12 0.02µg 0µg 1%
Fiber 1.2g 1.5g 1%
Choline 17.5mg 9.9mg 1%
Saturated fat 0.307g 0.041g 1%
Net carbs 75.11g 3.81g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 3.56g N/A
Tryptophan 0.086mg 0.009mg 0%
Threonine 0.221mg 0.037mg 0%
Isoleucine 0.279mg 0.025mg 0%
Leucine 0.523mg 0.034mg 0%
Lysine 0.189mg 0.037mg 0%
Methionine 0.145mg 0.008mg 0%
Phenylalanine 0.32mg 0.036mg 0%
Valine 0.374mg 0.025mg 0%
Histidine 0.15mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
77%
Pilaf
15%
Tomato sauce

Comparison summary

Which food is lower in Cholesterol?
Tomato sauce
Tomato sauce is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 1292mg)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 0.266g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 29)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 2.03g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.