Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tomato sauce vs. Pilaf — In-Depth Nutrition Comparison

Compare

How are tomato sauce and pilaf different?

  • Tomato sauce is higher in vitamin E; however, pilaf is richer in selenium, folate, vitamin B1, manganese, vitamin B3, vitamin B6, iron, and phosphorus.
  • Daily need coverage for selenium for pilaf is 58% higher.
  • Tomato sauce contains 36 times more vitamin E than pilaf. While tomato sauce contains 1.44mg of vitamin E, pilaf contains only 0.04mg.
  • Tomato sauce has less sodium.
  • Tomato sauce has a lower glycemic index (31) than pilaf (60).

Tomato sauce, canned, no salt added and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Tomato sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Pilaf
8
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 PotassiumPotassium +58%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +492.9%
Contains more IronIron +154.2%
Contains more CopperCopper +44.3%
Contains more ZincZinc +359.1%
Contains more PhosphorusPhosphorus +470.4%
Contains more ManganeseManganese +680.5%
Contains more SeleniumSelenium +5300%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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 CVitamin C +70.7%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +3500%
Contains more Vitamin KVitamin K +460%
Contains more Vitamin B1Vitamin B1 +2412.5%
Contains more Vitamin B2Vitamin B2 +33.8%
Contains more Vitamin B3Vitamin B3 +518.3%
Contains more Vitamin B5Vitamin B5 +131.4%
Contains more Vitamin B6Vitamin B6 +308.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2255.6%
Contains more CholineCholine +76.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Pilaf
4
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 WaterWater +1035.3%
Contains more ProteinProtein +768.3%
Contains more FatsFats +356.7%
Contains more CarbsCarbs +1337.1%
Contains more OtherOther +102.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 -86.6%
Contains more Mono. FatMonounsaturated fat +747.7%
Contains more Poly. FatPolyunsaturated fat +211.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pilaf
3
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 GlucoseGlucose +1720%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +328.6%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato sauce Pilaf DV% diff.
Selenium 0.6µg 32.4µg 58%
Sodium 11mg 1303mg 56%
Folate 9µg 212µg 51%
Vitamin B1 0.024mg 0.603mg 48%
Manganese 0.113mg 0.882mg 33%
Vitamin B3 0.991mg 6.127mg 32%
Starch 71.23g 29%
Carbs 5.31g 76.31g 24%
Vitamin B6 0.098mg 0.4mg 23%
Iron 0.96mg 2.44mg 19%
Protein 1.2g 10.42g 18%
Phosphorus 27mg 154mg 18%
Calories 24kcal 359kcal 17%
Vitamin E 1.44mg 0.04mg 9%
Vitamin B5 0.309mg 0.715mg 8%
Zinc 0.22mg 1.01mg 7%
Calcium 14mg 83mg 7%
Copper 0.115mg 0.166mg 6%
Magnesium 15mg 32mg 4%
Potassium 297mg 188mg 3%
Vitamin C 7mg 4.1mg 3%
Polyunsaturated fat 0.121g 0.377g 2%
Fats 0.3g 1.37g 2%
Vitamin K 2.8µg 0.5µg 2%
Fructose 1.67g 0g 2%
Vitamin B2 0.065mg 0.087mg 2%
Vitamin A 22µg 4µg 2%
Monounsaturated fat 0.044g 0.373g 1%
Vitamin B12 0µg 0.02µg 1%
Fiber 1.5g 1.2g 1%
Choline 9.9mg 17.5mg 1%
Saturated fat 0.041g 0.307g 1%
Net carbs 3.81g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 3.56g 1.53g N/A
Tryptophan 0.009mg 0.086mg 0%
Threonine 0.037mg 0.221mg 0%
Isoleucine 0.025mg 0.279mg 0%
Leucine 0.034mg 0.523mg 0%
Lysine 0.037mg 0.189mg 0%
Methionine 0.008mg 0.145mg 0%
Phenylalanine 0.036mg 0.32mg 0%
Valine 0.025mg 0.374mg 0%
Histidine 0.02mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato sauce Pilaf
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
12%
Tomato sauce
47%
Pilaf
Minerals Daily Need Coverage Score
15%
Tomato sauce
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Tomato sauce
Tomato sauce is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 1292mg)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 0.266g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 29)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 2.03g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.