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Skipjack tuna vs. Pilaf — In-Depth Nutrition Comparison

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Important differences between skipjack tuna and pilaf

  • Skipjack tuna has more vitamin B12, vitamin B3, vitamin B6, selenium, and phosphorus; however, pilaf is richer in folate, vitamin B1, and manganese.
  • Skipjack tuna's daily need coverage for vitamin B12 is 90% more.
  • Skipjack tuna contains 60 times more cholesterol than pilaf. Skipjack tuna contains 60mg of cholesterol, while pilaf contains 1mg.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of skipjack tuna is 0.

The food varieties used in the comparison are Fish, tuna, skipjack, fresh, cooked, dry heat and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Skipjack tuna vs Pilaf 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
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%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +177.7%
Contains more PhosphorusPhosphorus +85.1%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +44.4%
Contains more CalciumCalcium +124.3%
Contains more IronIron +52.5%
Contains more CopperCopper +50.9%
Contains more ManganeseManganese +4542.1%
~equal in Zinc ~1.01mg

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Pilaf
7
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 AVitamin A +350%
Contains more Vitamin B2Vitamin B2 +40.2%
Contains more Vitamin B3Vitamin B3 +206.1%
Contains more Vitamin B6Vitamin B6 +145.3%
Contains more Vitamin B12Vitamin B12 +10850%
Contains more Vitamin CVitamin C +310%
Contains more Vitamin B1Vitamin B1 +1486.8%
Contains more Vitamin B5Vitamin B5 +47.4%
Contains more FolateFolate +2020%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Pilaf
2
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 ProteinProtein +170.7%
Contains more WaterWater +674.6%
Contains more OtherOther +113%
Contains more CarbsCarbs +∞%
~equal in Fats ~1.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Pilaf
2
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 less Sat. FatSaturated fat -26.9%
Contains more Mono. FatMonounsaturated fat +53.5%
~equal in Polyunsaturated fat ~0.377g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Skipjack tuna Pilaf
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Skipjack tuna Pilaf DV% diff.
Vitamin B12 2.19µg 0.02µg 90%
Vitamin B3 18.756mg 6.127mg 79%
Sodium 47mg 1303mg 55%
Folate 10µg 212µg 51%
Vitamin B1 0.038mg 0.603mg 47%
Vitamin B6 0.981mg 0.4mg 45%
Manganese 0.019mg 0.882mg 38%
Protein 28.21g 10.42g 36%
Starch 71.23g 29%
Selenium 46.8µg 32.4µg 26%
Carbs 0g 76.31g 25%
Cholesterol 60mg 1mg 20%
Phosphorus 285mg 154mg 19%
Calories 132kcal 359kcal 11%
Iron 1.6mg 2.44mg 11%
Potassium 522mg 188mg 10%
Copper 0.11mg 0.166mg 6%
Fiber 0g 1.2g 5%
Vitamin B5 0.485mg 0.715mg 5%
Calcium 37mg 83mg 5%
Choline 17.5mg 3%
Vitamin B2 0.122mg 0.087mg 3%
Magnesium 44mg 32mg 3%
Vitamin C 1mg 4.1mg 3%
Vitamin A 18µg 4µg 2%
Saturated fat 0.42g 0.307g 1%
Fats 1.29g 1.37g 0%
Net carbs 0g 75.11g N/A
Sugar 1.53g N/A
Zinc 1.05mg 1.01mg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.243g 0.373g 0%
Polyunsaturated fat 0.403g 0.377g 0%
Tryptophan 0.316mg 0.086mg 0%
Threonine 1.237mg 0.221mg 0%
Isoleucine 1.3mg 0.279mg 0%
Leucine 2.293mg 0.523mg 0%
Lysine 2.59mg 0.189mg 0%
Methionine 0.835mg 0.145mg 0%
Phenylalanine 1.101mg 0.32mg 0%
Valine 1.453mg 0.374mg 0%
Histidine 0.83mg 0.15mg 0%
Omega-3 - EPA 0.091g 0g N/A
Omega-3 - DHA 0.237g 0g N/A
Omega-3 - DPA 0.017g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Skipjack tuna Pilaf
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
72%
Skipjack tuna
47%
Pilaf
Minerals Daily Need Coverage Score
60%
Skipjack tuna
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Skipjack tuna
Skipjack tuna contains less Sodium (difference - 1256mg)
Which food is lower in glycemic index?
Skipjack tuna
Skipjack tuna is lower in glycemic index (difference - 60)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 0.113g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $8)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.