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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 for 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
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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 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
Pilaf
9
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 less SodiumSodium -59.5%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +315%
Contains more PotassiumPotassium +62.1%
Contains more IronIron +112.2%
Contains more CopperCopper +155.4%
Contains more ZincZinc +110.4%
Contains more PhosphorusPhosphorus +170.2%
Contains more ManganeseManganese +126.2%
Contains more SeleniumSelenium +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.
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 0.33% 2% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Pilaf
8
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 +50%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B12Vitamin B12 +300%
Contains more Vitamin KVitamin K +2500%
Contains more Vitamin CVitamin C +4000%
Contains more Vitamin B1Vitamin B1 +229.5%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B3Vitamin B3 +157.7%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin B6Vitamin B6 +387.8%
Contains more FolateFolate +324%
Contains more CholineCholine +92.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spanish rice Pilaf DV% diff.
Selenium 7.4µg 32.4µg 45%
Folate 50µg 212µg 41%
Vitamin B1 0.183mg 0.603mg 35%
Sodium 528mg 1303mg 34%
Vitamin B6 0.082mg 0.4mg 24%
Vitamin B3 2.378mg 6.127mg 23%
Manganese 0.39mg 0.882mg 21%
Starch 27.55g 71.23g 18%
Iron 1.15mg 2.44mg 16%
Carbs 31.16g 76.31g 15%
Phosphorus 57mg 154mg 14%
Protein 3.28g 10.42g 14%
Polyunsaturated fat 2.317g 0.377g 13%
Copper 0.065mg 0.166mg 11%
Vitamin K 13µg 0.5µg 10%
Phenylalanine 153mg 0.32mg 9%
Calories 185kcal 359kcal 9%
Fats 5.29g 1.37g 6%
Calcium 20mg 83mg 6%
Vitamin B5 0.415mg 0.715mg 6%
Zinc 0.48mg 1.01mg 5%
Magnesium 13mg 32mg 5%
Vitamin E 0.6mg 0.04mg 4%
Vitamin C 0.1mg 4.1mg 4%
Saturated fat 1.005g 0.307g 3%
Vitamin B12 0.08µg 0.02µg 3%
Monounsaturated fat 1.511g 0.373g 3%
Choline 9.1mg 17.5mg 2%
Potassium 116mg 188mg 2%
Vitamin B2 0.074mg 0.087mg 1%
Fructose 0.42g 0g 1%
Net carbs 29.96g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.3g 1.53g N/A
Fiber 1.2g 1.2g 0%
Vitamin A 6µg 4µg 0%
Trans fat 0.07g 0g N/A
Tryptophan 0.044mg 0.086mg 0%
Threonine 0.098mg 0.221mg 0%
Isoleucine 0.109mg 0.279mg 0%
Leucine 0.24mg 0.523mg 0%
Lysine 0.131mg 0.189mg 0%
Methionine 0.071mg 0.145mg 0%
Valine 0.137mg 0.374mg 0%
Histidine 0.071mg 0.15mg 0%
Omega-3 - ALA 0.238g N/A
Omega-6 - Gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 2.052g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +286.1%
Contains more WaterWater +628.1%
Contains more ProteinProtein +217.7%
Contains more CarbsCarbs +144.9%
Contains more OtherOther +123.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 31% 48%
Saturated fat: Sat. Fat 1.005 g
Monounsaturated fat: Mono. Fat 1.511 g
Polyunsaturated fat: Poly. Fat 2.317 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 +305.1%
Contains more Poly. FatPolyunsaturated fat +514.6%
Contains less Sat. FatSaturated fat -69.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
2
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 SucroseSucrose +26.7%
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +∞%
Contains more StarchStarch +158.5%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. 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.