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Pilaf vs. Tortilla chips — In-Depth Nutrition Comparison

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How are pilaf and tortilla chips different?

  • Pilaf is richer in selenium, folate, vitamin B1, vitamin B3, manganese, and vitamin B6, while tortilla chips are higher in vitamin E, vitamin K, and fiber.
  • Pilaf covers your daily need for selenium, 51% more than tortilla chips.
  • Pilaf contains 18 times more folate than tortilla chips. Pilaf contains 212µg of folate, while tortilla chips contain 12µg.
  • Tortilla chips are lower in sodium.
  • Tortilla chips have a higher glycemic index (84) than pilaf (60).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Snacks, tortilla chips, plain, white corn, salted types were used in this article.

Infographic

Pilaf vs Tortilla chips 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
4
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 60% 32% 16% 57% 32% 38% 96% 43% 51% 24%
Contains more IronIron +60.5%
Contains more CopperCopper +71.1%
Contains more ManganeseManganese +127.3%
Contains more SeleniumSelenium +636.4%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +27.7%
Contains more ZincZinc +36.6%
Contains more PhosphorusPhosphorus +46.1%
Contains less SodiumSodium -74.8%
~equal in Potassium ~182mg

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 0% 0% 71% 0% 35% 16% 16% 18% 41% 45% 52% 9% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +330.7%
Contains more Vitamin B2Vitamin B2 +24.3%
Contains more Vitamin B3Vitamin B3 +631.1%
Contains more Vitamin B5Vitamin B5 +140.7%
Contains more Vitamin B6Vitamin B6 +123.5%
Contains more FolateFolate +1666.7%
Contains more Vitamin EVitamin E +8725%
Contains more Vitamin B12Vitamin B12 +1700%
Contains more Vitamin KVitamin K +4080%
Contains more CholineCholine +10.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pilaf Tortilla chips DV% diff.
Polyunsaturated fat 0.377g 10.769g 69%
Selenium 32.4µg 4.4µg 51%
Folate 212µg 12µg 50%
Sodium 1303mg 328mg 42%
Vitamin B1 0.603mg 0.14mg 39%
Vitamin B3 6.127mg 0.838mg 33%
Fats 1.37g 20.68g 30%
Vitamin E 0.04mg 3.53mg 23%
Manganese 0.882mg 0.388mg 21%
Vitamin B6 0.4mg 0.179mg 17%
Fiber 1.2g 5.4g 17%
Vitamin K 0.5µg 20.9µg 17%
Vitamin B12 0.02µg 0.36µg 14%
Monounsaturated fat 0.373g 5.664g 13%
Iron 2.44mg 1.52mg 12%
Magnesium 32mg 84mg 12%
Saturated fat 0.307g 2.811g 11%
Phosphorus 154mg 225mg 10%
Vitamin B5 0.715mg 0.297mg 8%
Copper 0.166mg 0.097mg 8%
Protein 10.42g 7.1g 7%
Calories 359kcal 472kcal 6%
Vitamin C 4.1mg 0mg 5%
Starch 71.23g 62.53g 4%
Zinc 1.01mg 1.38mg 3%
Carbs 76.31g 67.78g 3%
Calcium 83mg 106mg 2%
Vitamin B2 0.087mg 0.07mg 1%
Net carbs 75.11g 62.38g N/A
Cholesterol 1mg 0mg 0%
Potassium 188mg 182mg 0%
Sugar 1.53g 0.78g N/A
Vitamin A 4µg 0µg 0%
Trans fat 0g 0.812g N/A
Choline 17.5mg 19.4mg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.23g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 9.695g N/A

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
7% 21% 68% 3% 2%
Protein: 7.1 g
Fats: 20.68 g
Carbs: 67.78 g
Water: 2.64 g
Other: 1.8 g
Contains more ProteinProtein +46.8%
Contains more CarbsCarbs +12.6%
Contains more WaterWater +204.5%
Contains more OtherOther +114.4%
Contains more FatsFats +1409.5%

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
15% 29% 56%
Saturated fat: Sat. Fat 2.811 g
Monounsaturated fat: Mono. Fat 5.664 g
Polyunsaturated fat: Poly. Fat 10.769 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Mono. FatMonounsaturated fat +1418.5%
Contains more Poly. FatPolyunsaturated fat +2756.5%

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
99%
Starch: 62.53 g
Sucrose: 0.78 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +13.9%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +160%
~equal in Fructose ~0g
~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. Tortilla chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167558/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.