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  6. Potato salad vs. Pilaf

Potato salad vs. Pilaf — In-Depth Nutrition Comparison

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What are the main differences between potato salad and pilaf?

  • Potato salad has less selenium, folate, vitamin B1, manganese, vitamin B3, iron, vitamin B6, and phosphorus than pilaf.
  • Pilaf's daily need coverage for selenium is 51% higher.
  • Potato salad has 68 times more cholesterol than pilaf. Potato salad has 68mg of cholesterol, while pilaf has 1mg.
  • Potato salad has a lower glycemic index than pilaf.

We used Potato salad, home-prepared and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.

Infographic

Potato salad vs Pilaf 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Pilaf
Pilaf
8
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%
Contains more PotassiumPotassium +35.1%
Contains less SodiumSodium -59.4%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +336.8%
Contains more IronIron +275.4%
Contains more CopperCopper +40.7%
Contains more ZincZinc +225.8%
Contains more PhosphorusPhosphorus +196.2%
Contains more ManganeseManganese +773.3%
Contains more SeleniumSelenium +690.2%

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.
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Pilaf
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% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +143.9%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B1Vitamin B1 +683.1%
Contains more Vitamin B2Vitamin B2 +45%
Contains more Vitamin B3Vitamin B3 +588.4%
Contains more Vitamin B5Vitamin B5 +33.9%
Contains more Vitamin B6Vitamin B6 +183.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2928.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Pilaf DV% diff.
Selenium 4.1µg 32.4µg 51%
Folate 7µg 212µg 51%
Vitamin B1 0.077mg 0.603mg 44%
Manganese 0.101mg 0.882mg 34%
Sodium 529mg 1303mg 34%
Vitamin B3 0.89mg 6.127mg 33%
Starch 71.23g 29%
Polyunsaturated fat 3.737g 0.377g 22%
Carbs 11.17g 76.31g 22%
Cholesterol 68mg 1mg 22%
Iron 0.65mg 2.44mg 22%
Vitamin B6 0.141mg 0.4mg 20%
Protein 2.68g 10.42g 15%
Phosphorus 52mg 154mg 15%
Calories 143kcal 359kcal 11%
Fats 8.2g 1.37g 11%
Vitamin C 10mg 4.1mg 7%
Calcium 19mg 83mg 6%
Zinc 0.31mg 1.01mg 6%
Saturated fat 1.429g 0.307g 5%
Monounsaturated fat 2.48g 0.373g 5%
Copper 0.118mg 0.166mg 5%
Magnesium 15mg 32mg 4%
Vitamin B5 0.534mg 0.715mg 4%
Vitamin A 32µg 4µg 3%
Choline 17.5mg 3%
Potassium 254mg 188mg 2%
Vitamin B2 0.06mg 0.087mg 2%
Vitamin B12 0µg 0.02µg 1%
Net carbs 9.87g 75.11g N/A
Sugar 1.53g N/A
Fiber 1.3g 1.2g 0%
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.042mg 0.086mg 0%
Threonine 0.116mg 0.221mg 0%
Isoleucine 0.141mg 0.279mg 0%
Leucine 0.202mg 0.523mg 0%
Lysine 0.171mg 0.189mg 0%
Methionine 0.066mg 0.145mg 0%
Phenylalanine 0.135mg 0.32mg 0%
Valine 0.172mg 0.374mg 0%
Histidine 0.062mg 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Pilaf
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more FatsFats +498.5%
Contains more WaterWater +845.3%
Contains more ProteinProtein +288.8%
Contains more CarbsCarbs +583.2%
Contains more OtherOther +97.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Pilaf
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
Contains more Mono. FatMonounsaturated fat +564.9%
Contains more Poly. FatPolyunsaturated fat +891.2%
Contains less Sat. FatSaturated fat -78.5%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/nutrients
  2. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.