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  6. Broad bean raw vs. Pilaf

Broad bean raw vs. Pilaf — In-Depth Nutrition Comparison

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A recap on differences between broad bean raw and pilaf

  • Broad bean raw has more vitamin K, copper, fiber, and vitamin B2; however, pilaf is higher in selenium, vitamin B1, vitamin B3, vitamin B6, and folate.
  • Pilaf covers your daily selenium needs 57% more than broad bean raw.
  • Pilaf contains 82 times less vitamin K than broad bean raw. Broad bean raw contains 40.9µg of vitamin K, while pilaf contains 0.5µg.
  • Broad bean raw has less sodium.
  • The glycemic index of broad bean raw is higher.

Food varieties used in this article are Beans, fava, in pod, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Pilaf
Pilaf
5
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 +76.6%
Contains more CopperCopper +142.2%
Contains less SodiumSodium -98.1%
Contains more CalciumCalcium +124.3%
Contains more IronIron +57.4%
Contains more PhosphorusPhosphorus +19.4%
Contains more ManganeseManganese +33.4%
Contains more SeleniumSelenium +3950%
~equal in Magnesium ~32mg
~equal in Zinc ~1.01mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Pilaf
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 +325%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin KVitamin K +8080%
Contains more Vitamin CVitamin C +10.8%
Contains more Vitamin B1Vitamin B1 +353.4%
Contains more Vitamin B3Vitamin B3 +172.4%
Contains more Vitamin B5Vitamin B5 +217.8%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +43.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Pilaf DV% diff.
Selenium 0.8µg 32.4µg 57%
Sodium 25mg 1303mg 56%
Vitamin B1 0.133mg 0.603mg 39%
Vitamin K 40.9µg 0.5µg 34%
Starch 71.23g 29%
Copper 0.402mg 0.166mg 26%
Fiber 7.5g 1.2g 25%
Vitamin B3 2.249mg 6.127mg 24%
Vitamin B6 0.104mg 0.4mg 23%
Carbs 17.63g 76.31g 20%
Folate 148µg 212µg 16%
Vitamin B2 0.29mg 0.087mg 16%
Calories 88kcal 359kcal 14%
Iron 1.55mg 2.44mg 11%
Vitamin B5 0.225mg 0.715mg 10%
Manganese 0.661mg 0.882mg 10%
Vitamin E 1.16mg 0.04mg 7%
Calcium 37mg 83mg 5%
Protein 7.92g 10.42g 5%
Phosphorus 129mg 154mg 4%
Potassium 332mg 188mg 4%
Choline 17.5mg 3%
Saturated fat 0.118g 0.307g 1%
Vitamin A 17µg 4µg 1%
Vitamin B12 0µg 0.02µg 1%
Monounsaturated fat 0.104g 0.373g 1%
Fats 0.73g 1.37g 1%
Vitamin C 3.7mg 4.1mg 0%
Net carbs 10.13g 75.11g N/A
Cholesterol 0mg 1mg 0%
Magnesium 33mg 32mg 0%
Sugar 9.21g 1.53g N/A
Zinc 1mg 1.01mg 0%
Polyunsaturated fat 0.342g 0.377g 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Pilaf
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 +803%
Contains more ProteinProtein +31.6%
Contains more FatsFats +87.7%
Contains more CarbsCarbs +332.8%
Contains more OtherOther +244.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Pilaf
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 -61.6%
Contains more Mono. FatMonounsaturated fat +258.7%
Contains more Poly. FatPolyunsaturated fat +10.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.