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  6. Tuna salad vs. Pilaf

Tuna salad vs. Pilaf — In-Depth Nutrition Comparison

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Significant differences between tuna salad and pilaf

  • Tuna salad has more vitamin B12 and selenium; however, pilaf is richer in folate, vitamin B1, manganese, vitamin B6, iron, vitamin B5, and calcium.
  • Pilaf covers your daily folate needs 51% more than tuna salad.
  • Pilaf has 60 times less vitamin B12 than tuna salad. Tuna salad has 1.2µg of vitamin B12, while pilaf has 0.02µg.
  • Tuna salad contains less sodium.

Specific food types used in this comparison are Fish, tuna salad and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Pilaf
Pilaf
6
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 PhosphorusPhosphorus +15.6%
Contains less SodiumSodium -69.1%
Contains more SeleniumSelenium +27.2%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +388.2%
Contains more IronIron +144%
Contains more CopperCopper +14.5%
Contains more ZincZinc +80.4%
Contains more ManganeseManganese +2105%
~equal in Potassium ~188mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Pilaf
Pilaf
9
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 +500%
Contains more Vitamin B12Vitamin B12 +5900%
Contains more Vitamin CVitamin C +86.4%
Contains more Vitamin B1Vitamin B1 +1845.2%
Contains more Vitamin B2Vitamin B2 +24.3%
Contains more Vitamin B5Vitamin B5 +175%
Contains more Vitamin B6Vitamin B6 +393.8%
Contains more FolateFolate +2550%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.127mg

All nutrients comparison - raw data values

Nutrient Tuna salad Pilaf DV% diff.
Folate 8µg 212µg 51%
Vitamin B12 1.2µg 0.02µg 49%
Vitamin B1 0.031mg 0.603mg 48%
Sodium 402mg 1303mg 39%
Manganese 0.04mg 0.882mg 37%
Starch 71.23g 29%
Polyunsaturated fat 4.122g 0.377g 25%
Vitamin B6 0.081mg 0.4mg 25%
Carbs 9.41g 76.31g 22%
Iron 1mg 2.44mg 18%
Selenium 41.2µg 32.4µg 16%
Fats 9.26g 1.37g 12%
Protein 16.04g 10.42g 11%
Vitamin B5 0.26mg 0.715mg 9%
Calories 187kcal 359kcal 9%
Calcium 17mg 83mg 7%
Monounsaturated fat 2.887g 0.373g 6%
Saturated fat 1.544g 0.307g 6%
Fiber 0g 1.2g 5%
Zinc 0.56mg 1.01mg 4%
Vitamin B3 6.7mg 6.127mg 4%
Cholesterol 13mg 1mg 4%
Phosphorus 178mg 154mg 3%
Magnesium 19mg 32mg 3%
Choline 17.5mg 3%
Vitamin A 24µg 4µg 2%
Copper 0.145mg 0.166mg 2%
Vitamin C 2.2mg 4.1mg 2%
Vitamin B2 0.07mg 0.087mg 1%
Net carbs 9.41g 75.11g N/A
Potassium 178mg 188mg 0%
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.18mg 0.086mg 0%
Threonine 0.701mg 0.221mg 0%
Isoleucine 0.739mg 0.279mg 0%
Leucine 1.293mg 0.523mg 0%
Lysine 1.457mg 0.189mg 0%
Methionine 0.47mg 0.145mg 0%
Phenylalanine 0.626mg 0.32mg 0%
Valine 0.824mg 0.374mg 0%
Histidine 0.467mg 0.15mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Pilaf
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 +53.9%
Contains more FatsFats +575.9%
Contains more WaterWater +685.6%
Contains more CarbsCarbs +710.9%
Contains more OtherOther +81.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Pilaf
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 +674%
Contains more Poly. FatPolyunsaturated fat +993.4%
Contains less Sat. FatSaturated fat -80.1%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.