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  6. Spanish rice vs. Pilaf

Spanish rice vs. Pilaf — In-Depth Nutrition Comparison

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How are Spanish rice and Pilaf different?

  • Pilaf has more Selenium, Folate, Vitamin B1, Vitamin B6, Vitamin B3, Manganese, Iron, Phosphorus, and Copper than Spanish rice.
  • Daily need coverage for Selenium from Pilaf is 45% higher.
  • Spanish rice has less Sodium.

Restaurant, Mexican, spanish rice and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Spanish rice 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.
Spanish rice
Spanish rice
1
:
9
Pilaf
Pilaf
Contains less Sodium -59.5%
Contains more Calcium +315%
Contains more Iron +112.2%
Contains more Magnesium +146.2%
Contains more Phosphorus +170.2%
Contains more Potassium +62.1%
Contains more Zinc +110.4%
Contains more Copper +155.4%
Contains more Manganese +126.2%
Contains more Selenium +337.8%
Spanish rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 44% 10% 25% 11% 69% 14% 22% 51% 41%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains less Sodium -59.5%
Contains more Calcium +315%
Contains more Iron +112.2%
Contains more Magnesium +146.2%
Contains more Phosphorus +170.2%
Contains more Potassium +62.1%
Contains more Zinc +110.4%
Contains more Copper +155.4%
Contains more Manganese +126.2%
Contains more Selenium +337.8%

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.
Spanish rice
Spanish rice
4
:
7
Pilaf
Pilaf
Contains more Vitamin A +614.3%
Contains more Vitamin E +1400%
Contains more Vitamin B12 +300%
Contains more Vitamin K +2500%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +229.5%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B3 +157.7%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +387.8%
Contains more Folate +324%
Spanish rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 12% 0% 1% 46% 18% 45% 25% 19% 38% 10% 33%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Contains more Vitamin A +614.3%
Contains more Vitamin E +1400%
Contains more Vitamin B12 +300%
Contains more Vitamin K +2500%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +229.5%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B3 +157.7%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +387.8%
Contains more Folate +324%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spanish rice
Spanish rice
2
:
3
Pilaf
Pilaf
Contains more Fats +286.1%
Contains more Water +628.1%
Contains more Protein +217.7%
Contains more Carbs +144.9%
Contains more Other +123.1%
Spanish rice
3% 5% 31% 59% 2%
Protein: 3.28 g
Fats: 5.29 g
Carbs: 31.16 g
Water: 58.54 g
Other: 1.73 g
Pilaf
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 Fats +286.1%
Contains more Water +628.1%
Contains more Protein +217.7%
Contains more Carbs +144.9%
Contains more Other +123.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spanish rice
Spanish rice
2
:
1
Pilaf
Pilaf
Contains more Monounsaturated Fat +305.1%
Contains more Polyunsaturated fat +514.6%
Contains less Saturated Fat -69.5%
Spanish rice
21% 31% 48%
Saturated Fat: 1.005 g
Monounsaturated Fat: 1.511 g
Polyunsaturated fat: 2.317 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains more Monounsaturated Fat +305.1%
Contains more Polyunsaturated fat +514.6%
Contains less Saturated Fat -69.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spanish rice
Spanish rice
3
:
2
Pilaf
Pilaf
Contains more Sucrose +26.7%
Contains more Glucose +400%
Contains more Fructose +∞%
Contains more Starch +158.5%
Contains more Maltose +∞%
Spanish rice
95% 2%
Starch: 27.55 g
Sucrose: 0.38 g
Glucose: 0.5 g
Fructose: 0.42 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pilaf
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more Sucrose +26.7%
Contains more Glucose +400%
Contains more Fructose +∞%
Contains more Starch +158.5%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spanish rice Pilaf Opinion
Net carbs 29.96g 75.11g Pilaf
Protein 3.28g 10.42g Pilaf
Fats 5.29g 1.37g Spanish rice
Carbs 31.16g 76.31g Pilaf
Calories 185kcal 359kcal Pilaf
Starch 27.55g 71.23g Pilaf
Fructose 0.42g 0g Spanish rice
Sugar 1.3g 1.53g Spanish rice
Fiber 1.2g 1.2g
Calcium 20mg 83mg Pilaf
Iron 1.15mg 2.44mg Pilaf
Magnesium 13mg 32mg Pilaf
Phosphorus 57mg 154mg Pilaf
Potassium 116mg 188mg Pilaf
Sodium 528mg 1303mg Spanish rice
Zinc 0.48mg 1.01mg Pilaf
Copper 0.065mg 0.166mg Pilaf
Manganese 0.39mg 0.882mg Pilaf
Selenium 7.4µg 32.4µg Pilaf
Vitamin A 100IU 14IU Spanish rice
Vitamin A RAE 6µg 4µg Spanish rice
Vitamin E 0.6mg 0.04mg Spanish rice
Vitamin C 0.1mg 4.1mg Pilaf
Vitamin B1 0.183mg 0.603mg Pilaf
Vitamin B2 0.074mg 0.087mg Pilaf
Vitamin B3 2.378mg 6.127mg Pilaf
Vitamin B5 0.415mg 0.715mg Pilaf
Vitamin B6 0.082mg 0.4mg Pilaf
Folate 50µg 212µg Pilaf
Vitamin B12 0.08µg 0.02µg Spanish rice
Vitamin K 13µg 0.5µg Spanish rice
Tryptophan 0.044mg 0.086mg Pilaf
Threonine 0.098mg 0.221mg Pilaf
Isoleucine 0.109mg 0.279mg Pilaf
Leucine 0.24mg 0.523mg Pilaf
Lysine 0.131mg 0.189mg Pilaf
Methionine 0.071mg 0.145mg Pilaf
Phenylalanine 153mg 0.32mg Spanish rice
Valine 0.137mg 0.374mg Pilaf
Histidine 0.071mg 0.15mg Pilaf
Cholesterol 0mg 1mg Spanish rice
Trans Fat 0.07g 0g Pilaf
Saturated Fat 1.005g 0.307g Pilaf
Monounsaturated Fat 1.511g 0.373g Spanish rice
Polyunsaturated fat 2.317g 0.377g Spanish rice
Omega-6 - Eicosadienoic acid 0.002g 0g Spanish rice
Omega-6 - Linoleic acid 2.052g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g Spanish rice
Omega-3 - ALA 0.238g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spanish rice Pilaf
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Spanish rice
50%
Pilaf
Minerals Daily Need Coverage Score
29%
Spanish rice
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Spanish rice
Spanish rice contains less Sodium (difference - 775mg)
Which food is lower in Cholesterol?
Spanish rice
Spanish rice is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 9)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 0.698g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/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.