Salsa vs. Pilaf — In-Depth Nutrition Comparison
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Significant differences between salsa and pilaf
- Salsa has more vitamin A; however, pilaf is richer in selenium, folate, vitamin B1, vitamin B3, vitamin B6, phosphorus, copper, and zinc.
- Pilaf covers your daily selenium needs 58% more than salsa.
- Pilaf has 39 times less vitamin A than salsa. Salsa has 550IU of vitamin A, while pilaf has 14IU.
- Salsa contains less sodium.
Specific food types used in this comparison are USDA Commodity, salsa and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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.
| Contains more PotassiumPotassium | +43.6% |
| Contains less SodiumSodium | -67% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +591.7% |
| Contains more CopperCopper | +72.9% |
| Contains more ZincZinc | +494.1% |
| Contains more PhosphorusPhosphorus | +413.3% |
| Contains more SeleniumSelenium | +8000% |
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.
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin B1Vitamin B1 | +1106% |
| Contains more Vitamin B2Vitamin B2 | +190% |
| Contains more Vitamin B3Vitamin B3 | +467.3% |
| Contains more Vitamin B6Vitamin B6 | +168.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1015.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1015.7% |
| Contains more ProteinProtein | +594.7% |
| Contains more FatsFats | +585% |
| Contains more CarbsCarbs | +990.1% |
| Contains more OtherOther | +141.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.6% |
| Contains more Mono. FatMonounsaturated fat | +2231.3% |
| Contains more Poly. FatPolyunsaturated fat | +252.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 0.4µg | 32.4µg | 58% |
| Folate | 19µg | 212µg | 48% |
| Vitamin B1 | 0.05mg | 0.603mg | 46% |
| Manganese | 0.882mg | 38% | |
| Sodium | 430mg | 1303mg | 38% |
| Vitamin B3 | 1.08mg | 6.127mg | 32% |
| Starch | 71.23g | 29% | |
| Carbs | 7g | 76.31g | 23% |
| Vitamin B6 | 0.149mg | 0.4mg | 19% |
| Protein | 1.5g | 10.42g | 18% |
| Phosphorus | 30mg | 154mg | 18% |
| Calories | 36kcal | 359kcal | 16% |
| Vitamin B5 | 0.715mg | 14% | |
| Copper | 0.096mg | 0.166mg | 8% |
| Zinc | 0.17mg | 1.01mg | 8% |
| Calcium | 12mg | 83mg | 7% |
| Magnesium | 16mg | 32mg | 4% |
| Vitamin B2 | 0.03mg | 0.087mg | 4% |
| Iron | 2.24mg | 2.44mg | 3% |
| Vitamin A | 28µg | 4µg | 3% |
| Choline | 17.5mg | 3% | |
| Polyunsaturated fat | 0.107g | 0.377g | 2% |
| Potassium | 270mg | 188mg | 2% |
| Fats | 0.2g | 1.37g | 2% |
| Fiber | 1.4g | 1.2g | 1% |
| Monounsaturated fat | 0.016g | 0.373g | 1% |
| Saturated fat | 0.029g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin C | 4mg | 4.1mg | 0% |
| Net carbs | 5.6g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
47%
Minerals Daily Need Coverage Score
23%
77%
Comparison summary
Which food is lower in Cholesterol?
Salsa is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Salsa contains less Sodium (difference - 873mg)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 0.278g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)