Pilaf vs. Tortilla — In-Depth Nutrition Comparison
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What are the differences between pilaf and tortillas?
- Pilaf is higher in folate, yet tortillas are higher in fiber, phosphorus, vitamin B1, calcium, vitamin B2, magnesium, and copper.
- Tortillas' daily need coverage for fiber is 34% more.
- Pilaf has 3 times more sodium than tortillas. While pilaf has 1303mg of sodium, tortillas have only 512mg.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Tortillas, ready-to-bake or -fry, whole wheat types in this article.
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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 | +∞% |
| Contains more MagnesiumMagnesium | +165.6% |
| Contains more CalciumCalcium | +194% |
| Contains more PotassiumPotassium | +39.4% |
| Contains more CopperCopper | +60.2% |
| Contains more ZincZinc | +90.1% |
| Contains more PhosphorusPhosphorus | +124.7% |
| Contains less SodiumSodium | -60.7% |
| Contains more SeleniumSelenium | +14.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +26.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +28.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +53.6% |
| Contains more Vitamin EVitamin E | +2150% |
| Contains more Vitamin B1Vitamin B1 | +36.5% |
| Contains more Vitamin B2Vitamin B2 | +232.2% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more CholineCholine | +14.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.882mg | 38% | |
| Fiber | 1.2g | 9.8g | 34% |
| Sodium | 1303mg | 512mg | 34% |
| Starch | 71.23g | 29% | |
| Phosphorus | 154mg | 346mg | 27% |
| Saturated fat | 0.307g | 4.878g | 21% |
| Folate | 212µg | 138µg | 19% |
| Vitamin B1 | 0.603mg | 0.823mg | 18% |
| Vitamin B2 | 0.087mg | 0.289mg | 16% |
| Calcium | 83mg | 244mg | 16% |
| Vitamin B5 | 0.715mg | 14% | |
| Magnesium | 32mg | 85mg | 13% |
| Fats | 1.37g | 9.76g | 13% |
| Copper | 0.166mg | 0.266mg | 11% |
| Carbs | 76.31g | 45.89g | 10% |
| Vitamin B3 | 6.127mg | 4.858mg | 8% |
| Zinc | 1.01mg | 1.92mg | 8% |
| Selenium | 32.4µg | 37µg | 8% |
| Monounsaturated fat | 0.373g | 3.062g | 7% |
| Vitamin B6 | 0.4mg | 0.312mg | 7% |
| Vitamin E | 0.04mg | 0.9mg | 6% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Polyunsaturated fat | 0.377g | 0.992g | 4% |
| Vitamin K | 0.5µg | 4.5µg | 3% |
| Calories | 359kcal | 310kcal | 2% |
| Potassium | 188mg | 262mg | 2% |
| Iron | 2.44mg | 2.63mg | 2% |
| Protein | 10.42g | 9.76g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 36.09g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 2.44g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Choline | 17.5mg | 20mg | 0% |
| Tryptophan | 0.086mg | 0.129mg | 0% |
| Threonine | 0.221mg | 0.312mg | 0% |
| Isoleucine | 0.279mg | 0.353mg | 0% |
| Leucine | 0.523mg | 0.671mg | 0% |
| Lysine | 0.189mg | 0.37mg | 0% |
| Methionine | 0.145mg | 0.163mg | 0% |
| Phenylalanine | 0.32mg | 0.488mg | 0% |
| Valine | 0.374mg | 0.444mg | 0% |
| Histidine | 0.15mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +66.3% |
| Contains more FatsFats | +612.4% |
| Contains more WaterWater | +275% |
| Contains more OtherOther | +15% |
~equal in
Protein
~9.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.7% |
| Contains more Mono. FatMonounsaturated fat | +720.9% |
| Contains more Poly. FatPolyunsaturated fat | +163.1% |
