Pilaf vs. Tuna salad — In-Depth Nutrition Comparison

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Significant differences between pilaf and tuna salad

Pilaf has more folate, vitamin B1, manganese, vitamin B6, iron, vitamin B5, and calcium; however, tuna salad is richer in vitamin B12 and selenium.
Pilaf covers your daily folate needs 51% more than tuna salad.
Tuna salad has 22 times less manganese than pilaf. Pilaf has 0.882mg of manganese, while tuna salad has 0.04mg.
Tuna salad contains less sodium.

Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Fish, tuna salad.

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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

Tuna salad

Contains more MagnesiumMagnesium	+68.4%
Contains more CalciumCalcium	+388.2%
Contains more IronIron	+144%
Contains more CopperCopper	+14.5%
Contains more ZincZinc	+80.4%
Contains more ManganeseManganese	+2105%

Contains more PhosphorusPhosphorus	+15.6%
Contains less SodiumSodium	-69.1%
Contains more SeleniumSelenium	+27.2%

~equal in Potassium ~178mg

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

Tuna salad

Contains more Vitamin CVitamin C	+86.4%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1845.2%
Contains more Vitamin B2Vitamin B2	+24.3%
Contains more Vitamin B5Vitamin B5	+175%
Contains more Vitamin B6Vitamin B6	+393.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+2550%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+500%
Contains more Vitamin B12Vitamin B12	+5900%

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~6.7mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	212µg	8µg	51%
Vitamin B12	0.02µg	1.2µg	49%
Vitamin B1	0.603mg	0.031mg	48%
Sodium	1303mg	402mg	39%
Manganese	0.882mg	0.04mg	37%
Starch	71.23g		29%
Polyunsaturated fat	0.377g	4.122g	25%
Vitamin B6	0.4mg	0.081mg	25%
Carbs	76.31g	9.41g	22%
Iron	2.44mg	1mg	18%
Selenium	32.4µg	41.2µg	16%
Fats	1.37g	9.26g	12%
Protein	10.42g	16.04g	11%
Vitamin B5	0.715mg	0.26mg	9%
Calories	359kcal	187kcal	9%
Calcium	83mg	17mg	7%
Monounsaturated fat	0.373g	2.887g	6%
Saturated fat	0.307g	1.544g	6%
Fiber	1.2g	0g	5%
Zinc	1.01mg	0.56mg	4%
Vitamin B3	6.127mg	6.7mg	4%
Cholesterol	1mg	13mg	4%
Phosphorus	154mg	178mg	3%
Magnesium	32mg	19mg	3%
Choline	17.5mg		3%
Vitamin A	4µg	24µg	2%
Copper	0.166mg	0.145mg	2%
Vitamin C	4.1mg	2.2mg	2%
Vitamin B2	0.087mg	0.07mg	1%
Net carbs	75.11g	9.41g	N/A
Potassium	188mg	178mg	0%
Sugar	1.53g		N/A
Vitamin E	0.04mg		0%
Vitamin K	0.5µg		0%
Tryptophan	0.086mg	0.18mg	0%
Threonine	0.221mg	0.701mg	0%
Isoleucine	0.279mg	0.739mg	0%
Leucine	0.523mg	1.293mg	0%
Lysine	0.189mg	1.457mg	0%
Methionine	0.145mg	0.47mg	0%
Phenylalanine	0.32mg	0.626mg	0%
Valine	0.374mg	0.824mg	0%
Histidine	0.15mg	0.467mg	0%
Omega-3 - EPA	0g	0.014g	N/A
Omega-3 - DHA	0g	0.055g	N/A