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  6. Banana vs. Pilaf

Banana vs. Pilaf — In-Depth Nutrition Comparison

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Important differences between Banana and Pilaf

  • Pilaf has more Selenium, Folate, Vitamin B1, Vitamin B3, Iron, Manganese, Phosphorus, Copper, and Zinc than Banana.
  • Pilaf's daily need coverage for Selenium is 57% more.
  • Banana contains less Sodium.

The food varieties used in the comparison are Bananas, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Banana 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.
Banana
Banana
2
:
8
Pilaf
Pilaf
Contains more Potassium +90.4%
Contains less Sodium -99.9%
Contains more Calcium +1560%
Contains more Iron +838.5%
Contains more Magnesium +18.5%
Contains more Phosphorus +600%
Contains more Zinc +573.3%
Contains more Copper +112.8%
Contains more Manganese +226.7%
Contains more Selenium +3140%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains more Potassium +90.4%
Contains less Sodium -99.9%
Contains more Calcium +1560%
Contains more Iron +838.5%
Contains more Magnesium +18.5%
Contains more Phosphorus +600%
Contains more Zinc +573.3%
Contains more Copper +112.8%
Contains more Manganese +226.7%
Contains more Selenium +3140%

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.
Banana
Banana
3
:
7
Pilaf
Pilaf
Contains more Vitamin A +357.1%
Contains more Vitamin E +150%
Contains more Vitamin C +112.2%
Contains more Vitamin B1 +1845.2%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B3 +821.4%
Contains more Vitamin B5 +114.1%
Contains more Folate +960%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.4
Equal in Vitamin K - 0.5
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
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 +357.1%
Contains more Vitamin E +150%
Contains more Vitamin C +112.2%
Contains more Vitamin B1 +1845.2%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B3 +821.4%
Contains more Vitamin B5 +114.1%
Contains more Folate +960%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.4
Equal in Vitamin K - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
1
:
4
Pilaf
Pilaf
Contains more Water +831.7%
Contains more Protein +856%
Contains more Fats +315.2%
Contains more Carbs +234.1%
Contains more Other +365.1%
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 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 Water +831.7%
Contains more Protein +856%
Contains more Fats +315.2%
Contains more Carbs +234.1%
Contains more Other +365.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
1
:
2
Pilaf
Pilaf
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +1065.6%
Contains more Polyunsaturated fat +416.4%
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +1065.6%
Contains more Polyunsaturated fat +416.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
3
:
2
Pilaf
Pilaf
Contains more Sucrose +696.7%
Contains more Glucose +4880%
Contains more Fructose +∞%
Contains more Starch +1224%
Contains more Maltose +11200%
Banana
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 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 +696.7%
Contains more Glucose +4880%
Contains more Fructose +∞%
Contains more Starch +1224%
Contains more Maltose +11200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Pilaf Opinion
Net carbs 20.24g 75.11g Pilaf
Protein 1.09g 10.42g Pilaf
Fats 0.33g 1.37g Pilaf
Carbs 22.84g 76.31g Pilaf
Calories 89kcal 359kcal Pilaf
Starch 5.38g 71.23g Pilaf
Fructose 4.85g 0g Banana
Sugar 12.23g 1.53g Pilaf
Fiber 2.6g 1.2g Banana
Calcium 5mg 83mg Pilaf
Iron 0.26mg 2.44mg Pilaf
Magnesium 27mg 32mg Pilaf
Phosphorus 22mg 154mg Pilaf
Potassium 358mg 188mg Banana
Sodium 1mg 1303mg Banana
Zinc 0.15mg 1.01mg Pilaf
Copper 0.078mg 0.166mg Pilaf
Manganese 0.27mg 0.882mg Pilaf
Selenium 1µg 32.4µg Pilaf
Vitamin A 64IU 14IU Banana
Vitamin A RAE 3µg 4µg Pilaf
Vitamin E 0.1mg 0.04mg Banana
Vitamin C 8.7mg 4.1mg Banana
Vitamin B1 0.031mg 0.603mg Pilaf
Vitamin B2 0.073mg 0.087mg Pilaf
Vitamin B3 0.665mg 6.127mg Pilaf
Vitamin B5 0.334mg 0.715mg Pilaf
Vitamin B6 0.367mg 0.4mg Pilaf
Folate 20µg 212µg Pilaf
Vitamin B12 0µg 0.02µg Pilaf
Vitamin K 0.5µg 0.5µg
Tryptophan 0.009mg 0.086mg Pilaf
Threonine 0.028mg 0.221mg Pilaf
Isoleucine 0.028mg 0.279mg Pilaf
Leucine 0.068mg 0.523mg Pilaf
Lysine 0.05mg 0.189mg Pilaf
Methionine 0.008mg 0.145mg Pilaf
Phenylalanine 0.049mg 0.32mg Pilaf
Valine 0.047mg 0.374mg Pilaf
Histidine 0.077mg 0.15mg Pilaf
Cholesterol 0mg 1mg Banana
Saturated Fat 0.112g 0.307g Banana
Monounsaturated Fat 0.032g 0.373g Pilaf
Polyunsaturated fat 0.073g 0.377g Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana 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
16%
Banana
50%
Pilaf
Minerals Daily Need Coverage Score
14%
Banana
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 10.7g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.2)
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 contains less Sodium?
Banana
Banana contains less Sodium (difference - 1302mg)
Which food is lower in Cholesterol?
Banana
Banana is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 12)

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.