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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
Infographic link

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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +18.6%
Contains more PotassiumPotassium +79%
Contains more CopperCopper +62.7%
Contains more ZincZinc +215.6%
Contains more ManganeseManganese +229.1%
Contains more SeleniumSelenium +95.2%
Contains more IronIron +56.1%
Contains less SodiumSodium -63%
~equal in Phosphorus ~146mg

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
10
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% 0.84% 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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +63%
Contains more Vitamin B3Vitamin B3 +48.5%
Contains more Vitamin B5Vitamin B5 +320.6%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +25%
Contains more FolateFolate +116.3%
Contains more CholineCholine +∞%
Contains more Vitamin E Vitamin E +375%
Contains more Vitamin B2Vitamin B2 +31%
~equal in Vitamin D ~µg

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% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more ProteinProtein +43.1%
Contains more FatsFats +44.2%
Contains more CarbsCarbs +52.8%
Contains more OtherOther +106.4%
Contains more WaterWater +397%

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
34% 21% 45%
Saturated Fat: Sat. Fat 0.296 g
Monounsaturated Fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated Fat +101.6%
~equal in Saturated Fat ~0.296g
~equal in Polyunsaturated fat ~0.391g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
2
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
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more StarchStarch +65.6%
Contains more SucroseSucrose +36.4%
Contains more GlucoseGlucose +50%
Contains more MaltoseMaltose +109.7%
~equal in Fructose ~0g
~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 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

All nutrients comparison - raw data values

Nutrient Pilaf Tortilla Opinion
Calories 359kcal 237kcal Pilaf
Protein 10.42g 7.28g Pilaf
Fats 1.37g 0.95g Pilaf
Vitamin C 4.1mg 0mg Pilaf
Net carbs 75.11g 47.54g Pilaf
Carbs 76.31g 49.94g Pilaf
Cholesterol 1mg Tortilla
Magnesium 32mg 19mg Pilaf
Calcium 83mg 70mg Pilaf
Potassium 188mg 105mg Pilaf
Iron 2.44mg 3.81mg Tortilla
Sugar 1.53g 2.75g Pilaf
Fiber 1.2g 2.4g Tortilla
Copper 0.166mg 0.102mg Pilaf
Zinc 1.01mg 0.32mg Pilaf
Starch 71.23g 43.02g Pilaf
Phosphorus 154mg 146mg Pilaf
Sodium 1303mg 482mg Tortilla
Vitamin A 14IU Pilaf
Vitamin A RAE 4µg Pilaf
Vitamin E 0.04mg 0.19mg Tortilla
Manganese 0.882mg 0.268mg Pilaf
Selenium 32.4µg 16.6µg Pilaf
Vitamin B1 0.603mg 0.37mg Pilaf
Vitamin B2 0.087mg 0.114mg Tortilla
Vitamin B3 6.127mg 4.125mg Pilaf
Vitamin B5 0.715mg 0.17mg Pilaf
Vitamin B6 0.4mg 0.06mg Pilaf
Vitamin B12 0.02µg Pilaf
Vitamin K 0.5µg 0.4µg Pilaf
Folate 212µg 98µg Pilaf
Choline 17.5mg Pilaf
Saturated Fat 0.307g 0.296g Tortilla
Monounsaturated Fat 0.373g 0.185g Pilaf
Polyunsaturated fat 0.377g 0.391g Tortilla
Tryptophan 0.086mg 0.06mg Pilaf
Threonine 0.221mg 0.182mg Pilaf
Isoleucine 0.279mg 0.286mg Tortilla
Leucine 0.523mg 0.53mg Tortilla
Lysine 0.189mg 0.157mg Pilaf
Methionine 0.145mg 0.122mg Pilaf
Phenylalanine 0.32mg 0.375mg Tortilla
Valine 0.374mg 0.326mg Pilaf
Histidine 0.15mg 0.165mg Tortilla
Omega-3 - ALA 0.019g Tortilla

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

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
23%
Tortilla
Minerals Daily Need Coverage Score
77%
Pilaf
48%
Tortilla

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 ($)

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 - 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.