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Pilaf vs Tortilla - In-Depth Nutrition Comparison

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A recap on differences between Pilaf and Tortilla

  • Pilaf has more Selenium, Folate, Manganese, Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B5, and Copper, however Tortilla is higher in Iron.
  • Pilaf covers your daily Sodium needs 36% more than Tortilla.
  • Tortilla contains 7 times less Vitamin B6 than Pilaf. Pilaf contains 0.4mg of Vitamin B6, while Tortilla contains 0.06mg.
  • Tortilla has less Sodium.

Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Tortilla, includes plain and from mutton sandwich (Navajo).

Infographic

Pilaf vs Tortilla 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pilaf
6
:
Contains more Calcium +18.6%
Contains more Potassium +79%
Contains more Magnesium +68.4%
Contains more Copper +62.7%
Contains more Zinc +215.6%
Contains more Iron +56.1%
Contains less Sodium -63%
Equal in Phosphorus - 146
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 25% 17% 23% 56% 28% 66% 170%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 143% 22% 10% 14% 34% 9% 63% 63%
Contains more Calcium +18.6%
Contains more Potassium +79%
Contains more Magnesium +68.4%
Contains more Copper +62.7%
Contains more Zinc +215.6%
Contains more Iron +56.1%
Contains less Sodium -63%
Equal in Phosphorus - 146

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pilaf
10
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63%
Contains more Vitamin B3 +48.5%
Contains more Vitamin B5 +320.6%
Contains more Vitamin B6 +566.7%
Contains more Vitamin K +25%
Contains more Folate +116.3%
Contains more Vitamin E +375%
Contains more Vitamin B2 +31%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 1% 1% 0% 151% 21% 115% 43% 93% 3% 2% 159%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 93% 27% 78% 11% 14% 0% 1% 74%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63%
Contains more Vitamin B3 +48.5%
Contains more Vitamin B5 +320.6%
Contains more Vitamin B6 +566.7%
Contains more Vitamin K +25%
Contains more Folate +116.3%
Contains more Vitamin E +375%
Contains more Vitamin B2 +31%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Pilaf
25
Tortilla
Mineral Summary Score
59
Pilaf
44
Tortilla

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
63%
Pilaf
44%
Tortilla
Carbohydrates
76%
Pilaf
50%
Tortilla
Fats
6%
Pilaf
4%
Tortilla

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pilaf Tortilla
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Tortilla
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Tortilla
Tortilla contains less Sodium (difference - 821mg)
Which food is lower in Saturated Fat?
Tortilla
Tortilla is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 1.22g)
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 ($)

All nutrients comparison - raw data values

Nutrient Pilaf Tortilla Opinion
Calories 359 237 Pilaf
Protein 10.42 7.28 Pilaf
Fats 1.37 0.95 Pilaf
Vitamin C 4.1 0 Pilaf
Carbs 76.31 49.94 Pilaf
Cholesterol 1 Tortilla
Vitamin D 0 Pilaf
Iron 2.44 3.81 Tortilla
Calcium 83 70 Pilaf
Potassium 188 105 Pilaf
Magnesium 32 19 Pilaf
Sugar 1.53 2.75 Pilaf
Fiber 1.2 2.4 Tortilla
Copper 0.166 0.102 Pilaf
Zinc 1.01 0.32 Pilaf
Starch 71.23 43.02 Pilaf
Phosphorus 154 146 Pilaf
Sodium 1303 482 Tortilla
Vitamin A 14 Pilaf
Vitamin E 0.04 0.19 Tortilla
Vitamin D 0 Pilaf
Vitamin B1 0.603 0.37 Pilaf
Vitamin B2 0.087 0.114 Tortilla
Vitamin B3 6.127 4.125 Pilaf
Vitamin B5 0.715 0.17 Pilaf
Vitamin B6 0.4 0.06 Pilaf
Vitamin B12 0.02 Pilaf
Vitamin K 0.5 0.4 Pilaf
Folate 212 98 Pilaf
Trans Fat 0 Tortilla
Saturated Fat 0.307 0.296 Tortilla
Monounsaturated Fat 0.373 0.185 Pilaf
Polyunsaturated fat 0.377 0.391 Tortilla
Tryptophan 0.086 0.06 Pilaf
Threonine 0.221 0.182 Pilaf
Isoleucine 0.279 0.286 Tortilla
Leucine 0.523 0.53 Tortilla
Lysine 0.189 0.157 Pilaf
Methionine 0.145 0.122 Pilaf
Phenylalanine 0.32 0.375 Tortilla
Valine 0.374 0.326 Pilaf
Histidine 0.15 0.165 Tortilla
Fructose 0 0

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.