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Chinese broccoli vs. Pilaf — In-Depth Nutrition Comparison

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Differences between chinese broccoli and pilaf

  • Chinese broccoli has more vitamin K, vitamin A, and vitamin C, while pilaf has more selenium, vitamin B1, vitamin B3, folate, manganese, and vitamin B6.
  • Chinese broccoli's daily need coverage for vitamin K is 70% higher.
  • Pilaf contains 117 times less vitamin A than chinese broccoli. Chinese broccoli contains 1638IU of vitamin A, while pilaf contains 14IU.
  • The amount of sodium in chinese broccoli is lower.
  • Chinese broccoli has a lower glycemic index. The glycemic index of chinese broccoli is 32, while the glycemic index of pilaf is 60.

The food types used in this comparison are Broccoli, chinese, cooked and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Pilaf
7
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 CalciumCalcium +20.5%
Contains more PotassiumPotassium +38.8%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +77.8%
Contains more IronIron +335.7%
Contains more CopperCopper +172.1%
Contains more ZincZinc +159%
Contains more PhosphorusPhosphorus +275.6%
Contains more ManganeseManganese +234.1%
Contains more SeleniumSelenium +2392.3%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Pilaf
6
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 +587.8%
Contains more Vitamin AVitamin A +1950%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B2Vitamin B2 +67.8%
Contains more Vitamin KVitamin K +16860%
Contains more CholineCholine +44.6%
Contains more Vitamin B1Vitamin B1 +534.7%
Contains more Vitamin B3Vitamin B3 +1302.1%
Contains more Vitamin B5Vitamin B5 +349.7%
Contains more Vitamin B6Vitamin B6 +471.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +114.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +1063.4%
Contains more ProteinProtein +814%
Contains more FatsFats +90.3%
Contains more CarbsCarbs +1902.9%
Contains more OtherOther +388.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 -64.2%
Contains more Mono. FatMonounsaturated fat +646%
Contains more Poly. FatPolyunsaturated fat +14.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Pilaf DV% diff.
Vitamin K 84.8µg 0.5µg 70%
Selenium 1.3µg 32.4µg 57%
Sodium 7mg 1303mg 56%
Vitamin B1 0.095mg 0.603mg 42%
Vitamin B3 0.437mg 6.127mg 36%
Starch 71.23g 29%
Folate 99µg 212µg 28%
Vitamin C 28.2mg 4.1mg 27%
Manganese 0.264mg 0.882mg 27%
Vitamin B6 0.07mg 0.4mg 25%
Carbs 3.81g 76.31g 24%
Iron 0.56mg 2.44mg 24%
Protein 1.14g 10.42g 19%
Calories 22kcal 359kcal 17%
Phosphorus 41mg 154mg 16%
Copper 0.061mg 0.166mg 12%
Vitamin B5 0.159mg 0.715mg 11%
Vitamin A 82µg 4µg 9%
Zinc 0.39mg 1.01mg 6%
Fiber 2.5g 1.2g 5%
Vitamin B2 0.146mg 0.087mg 5%
Vitamin E 0.48mg 0.04mg 3%
Magnesium 18mg 32mg 3%
Potassium 261mg 188mg 2%
Calcium 100mg 83mg 2%
Choline 25.3mg 17.5mg 1%
Monounsaturated fat 0.05g 0.373g 1%
Saturated fat 0.11g 0.307g 1%
Vitamin B12 0µg 0.02µg 1%
Fats 0.72g 1.37g 1%
Net carbs 1.31g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.84g 1.53g N/A
Polyunsaturated fat 0.33g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Pilaf
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Chinese broccoli
47%
Pilaf
Minerals Daily Need Coverage Score
18%
Chinese broccoli
77%
Pilaf

Comparison summary

Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 1296mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.197g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 28)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.