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Smoked salmon vs. Pilaf — In-Depth Nutrition Comparison

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How are smoked salmon and pilaf different?

  • Smoked salmon is higher in vitamin B12, vitamin D, and choline; however, pilaf is richer in folate, vitamin B1, manganese, iron, vitamin B6, and vitamin B3.
  • Daily need coverage for vitamin B12 for smoked salmon is 135% higher.
  • Smoked salmon has less sodium.
  • Smoked salmon has a lower glycemic index (0) than pilaf (60).

Fish, salmon, chinook, smoked and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Pilaf
5
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 CopperCopper +38.6%
Contains less SodiumSodium -48.4%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +654.5%
Contains more IronIron +187.1%
Contains more ZincZinc +225.8%
Contains more ManganeseManganese +5088.2%
~equal in Potassium ~188mg
~equal in Phosphorus ~154mg
~equal in Selenium ~32.4µg

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Pilaf
6
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 +550%
Contains more Vitamin EVitamin E +3275%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +16.1%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B12Vitamin B12 +16200%
Contains more CholineCholine +408.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2521.7%
Contains more Vitamin B3Vitamin B3 +29.8%
Contains more Vitamin B6Vitamin B6 +43.9%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +10500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Pilaf
1
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 +75.4%
Contains more FatsFats +215.3%
Contains more WaterWater +795.5%
Contains more OtherOther +39.9%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
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 +442.4%
Contains more Poly. FatPolyunsaturated fat +163.9%
Contains less Sat. FatSaturated fat -67%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoked salmon 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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Smoked salmon Pilaf DV% diff.
Vitamin B12 3.26µg 0.02µg 135%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Folate 2µg 212µg 53%
Vitamin B1 0.023mg 0.603mg 48%
Manganese 0.017mg 0.882mg 38%
Starch 71.23g 29%
Sodium 672mg 1303mg 27%
Carbs 0g 76.31g 25%
Iron 0.85mg 2.44mg 20%
Protein 18.28g 10.42g 16%
Choline 89mg 17.5mg 13%
Calories 117kcal 359kcal 12%
Vitamin B6 0.278mg 0.4mg 9%
Vitamin B3 4.72mg 6.127mg 9%
Vitamin E 1.35mg 0.04mg 9%
Cholesterol 23mg 1mg 7%
Copper 0.23mg 0.166mg 7%
Calcium 11mg 83mg 7%
Zinc 0.31mg 1.01mg 6%
Fats 4.32g 1.37g 5%
Vitamin C 0mg 4.1mg 5%
Fiber 0g 1.2g 5%
Polyunsaturated fat 0.995g 0.377g 4%
Monounsaturated fat 2.023g 0.373g 4%
Magnesium 18mg 32mg 3%
Vitamin B5 0.87mg 0.715mg 3%
Saturated fat 0.929g 0.307g 3%
Vitamin A 26µg 4µg 2%
Vitamin B2 0.101mg 0.087mg 1%
Phosphorus 164mg 154mg 1%
Net carbs 0g 75.11g N/A
Potassium 175mg 188mg 0%
Sugar 0g 1.53g N/A
Selenium 32.4µg 32.4µg 0%
Vitamin K 0.1µg 0.5µg 0%
Tryptophan 0.205mg 0.086mg 0%
Threonine 0.801mg 0.221mg 0%
Isoleucine 0.842mg 0.279mg 0%
Leucine 1.486mg 0.523mg 0%
Lysine 1.679mg 0.189mg 0%
Methionine 0.541mg 0.145mg 0%
Phenylalanine 0.714mg 0.32mg 0%
Valine 0.942mg 0.374mg 0%
Histidine 0.538mg 0.15mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon 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
76%
Smoked salmon
47%
Pilaf
Minerals Daily Need Coverage Score
49%
Smoked salmon
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Smoked salmon
Smoked salmon contains less Sodium (difference - 631mg)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 60)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 0.622g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $14)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.