Bean raw vs. Pilaf — In-Depth Nutrition Comparison
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The main differences between bean raw and pilaf
- Bean raw has more copper, folate, fiber, phosphorus, potassium, magnesium, iron, and manganese; however, pilaf has more vitamin B3.
- Daily need coverage for copper for bean raw is 81% higher.
- Pilaf has 13 times less fiber than bean raw. Bean raw has 15.5g of fiber, while pilaf has 1.2g.
- Bean raw is lower in sodium.
- Pilaf has a higher glycemic index than bean raw.
Food types used in this article are Beans, pinto, mature seeds, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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.
| Contains more MagnesiumMagnesium | +450% |
| Contains more CalciumCalcium | +36.1% |
| Contains more PotassiumPotassium | +641% |
| Contains more IronIron | +107.8% |
| Contains more CopperCopper | +438% |
| Contains more ZincZinc | +125.7% |
| Contains more PhosphorusPhosphorus | +166.9% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +30.2% |
| Contains more SeleniumSelenium | +16.1% |
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.
| Contains more Vitamin CVitamin C | +53.7% |
| Contains more Vitamin EVitamin E | +425% |
| Contains more Vitamin B1Vitamin B1 | +18.2% |
| Contains more Vitamin B2Vitamin B2 | +143.7% |
| Contains more Vitamin B6Vitamin B6 | +18.5% |
| Contains more Vitamin KVitamin K | +1020% |
| Contains more FolateFolate | +147.6% |
| Contains more CholineCholine | +278.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +421.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.893mg | 0.166mg | 81% |
| Folate | 525µg | 212µg | 78% |
| Fiber | 15.5g | 1.2g | 57% |
| Sodium | 12mg | 1303mg | 56% |
| Phosphorus | 411mg | 154mg | 37% |
| Potassium | 1393mg | 188mg | 35% |
| Magnesium | 176mg | 32mg | 34% |
| Iron | 5.07mg | 2.44mg | 33% |
| Vitamin B3 | 1.174mg | 6.127mg | 31% |
| Protein | 21.42g | 10.42g | 22% |
| Starch | 34.17g | 71.23g | 15% |
| Manganese | 1.148mg | 0.882mg | 12% |
| Zinc | 2.28mg | 1.01mg | 12% |
| Vitamin B2 | 0.212mg | 0.087mg | 10% |
| Vitamin B1 | 0.713mg | 0.603mg | 9% |
| Choline | 66.2mg | 17.5mg | 9% |
| Selenium | 27.9µg | 32.4µg | 8% |
| Vitamin B6 | 0.474mg | 0.4mg | 6% |
| Carbs | 62.55g | 76.31g | 5% |
| Vitamin K | 5.6µg | 0.5µg | 4% |
| Calcium | 113mg | 83mg | 3% |
| Vitamin C | 6.3mg | 4.1mg | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin B5 | 0.785mg | 0.715mg | 1% |
| Calories | 347kcal | 359kcal | 1% |
| Vitamin E | 0.21mg | 0.04mg | 1% |
| Fats | 1.23g | 1.37g | 0% |
| Net carbs | 47.05g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 2.11g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Saturated fat | 0.235g | 0.307g | 0% |
| Monounsaturated fat | 0.229g | 0.373g | 0% |
| Polyunsaturated fat | 0.407g | 0.377g | 0% |
| Tryptophan | 0.237mg | 0.086mg | 0% |
| Threonine | 0.81mg | 0.221mg | 0% |
| Isoleucine | 0.871mg | 0.279mg | 0% |
| Leucine | 1.558mg | 0.523mg | 0% |
| Lysine | 1.356mg | 0.189mg | 0% |
| Methionine | 0.259mg | 0.145mg | 0% |
| Phenylalanine | 1.095mg | 0.32mg | 0% |
| Valine | 0.998mg | 0.374mg | 0% |
| Histidine | 0.556mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +105.6% |
| Contains more WaterWater | +40.9% |
| Contains more FatsFats | +11.4% |
| Contains more CarbsCarbs | +22% |
| Contains more OtherOther | +11.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -23.5% |
| Contains more Mono. FatMonounsaturated fat | +62.9% |
~equal in
Polyunsaturated fat
~0.377g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +560% |
| Contains more GlucoseGlucose | +30% |
| Contains more StarchStarch | +108.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g