Coconut vs. Pilaf — In-Depth Nutrition Comparison
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What are the main differences between coconut and pilaf?
- Coconut is richer in fiber, copper, and manganese, yet pilaf is richer in folate, vitamin B1, selenium, vitamin B3, and vitamin B6.
- Coconut's daily need coverage for saturated fat is 147% higher.
- Coconut has 8 times more fiber than pilaf. Coconut has 9g of fiber, while pilaf has 1.2g.
- Pilaf contains less saturated fat.
We used Nuts, coconut meat, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.
Infographic
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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 PotassiumPotassium | +89.4% |
| Contains more CopperCopper | +162% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +70.1% |
| Contains more CalciumCalcium | +492.9% |
| Contains more PhosphorusPhosphorus | +36.3% |
| Contains more SeleniumSelenium | +220.8% |
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 EVitamin E | +500% |
| Contains more Vitamin CVitamin C | +24.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +813.6% |
| Contains more Vitamin B2Vitamin B2 | +335% |
| Contains more Vitamin B3Vitamin B3 | +1034.6% |
| Contains more Vitamin B5Vitamin B5 | +138.3% |
| Contains more Vitamin B6Vitamin B6 | +640.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +150% |
| Contains more FolateFolate | +715.4% |
| Contains more CholineCholine | +44.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2344.5% |
| Contains more WaterWater | +484.5% |
| Contains more ProteinProtein | +212.9% |
| Contains more CarbsCarbs | +401.1% |
| Contains more OtherOther | +302.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +282% |
| Contains less Sat. FatSaturated fat | -99% |
~equal in
Polyunsaturated fat
~0.377g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 0.307g | 134% |
| Sodium | 20mg | 1303mg | 56% |
| Fats | 33.49g | 1.37g | 49% |
| Folate | 26µg | 212µg | 47% |
| Vitamin B1 | 0.066mg | 0.603mg | 45% |
| Selenium | 10.1µg | 32.4µg | 41% |
| Vitamin B3 | 0.54mg | 6.127mg | 35% |
| Fiber | 9g | 1.2g | 31% |
| Copper | 0.435mg | 0.166mg | 30% |
| Starch | 71.23g | 29% | |
| Manganese | 1.5mg | 0.882mg | 27% |
| Vitamin B6 | 0.054mg | 0.4mg | 27% |
| Carbs | 15.23g | 76.31g | 20% |
| Protein | 3.33g | 10.42g | 14% |
| Vitamin B5 | 0.3mg | 0.715mg | 8% |
| Calcium | 14mg | 83mg | 7% |
| Phosphorus | 113mg | 154mg | 6% |
| Vitamin B2 | 0.02mg | 0.087mg | 5% |
| Potassium | 356mg | 188mg | 5% |
| Monounsaturated fat | 1.425g | 0.373g | 3% |
| Zinc | 1.1mg | 1.01mg | 1% |
| Vitamin E | 0.24mg | 0.04mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin C | 3.3mg | 4.1mg | 1% |
| Choline | 12.1mg | 17.5mg | 1% |
| Calories | 354kcal | 359kcal | 0% |
| Net carbs | 6.23g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Magnesium | 32mg | 32mg | 0% |
| Iron | 2.43mg | 2.44mg | 0% |
| Sugar | 6.23g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0.2µg | 0.5µg | 0% |
| Polyunsaturated fat | 0.366g | 0.377g | 0% |
| Tryptophan | 0.039mg | 0.086mg | 0% |
| Threonine | 0.121mg | 0.221mg | 0% |
| Isoleucine | 0.131mg | 0.279mg | 0% |
| Leucine | 0.247mg | 0.523mg | 0% |
| Lysine | 0.147mg | 0.189mg | 0% |
| Methionine | 0.062mg | 0.145mg | 0% |
| Phenylalanine | 0.169mg | 0.32mg | 0% |
| Valine | 0.202mg | 0.374mg | 0% |
| Histidine | 0.077mg | 0.15mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
47%
Minerals Daily Need Coverage Score
63%
77%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 4.7g)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 29.391g)
Which food is cheaper?
Pilaf is cheaper (difference - $2.6)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 1283mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 1)
Which food is richer in minerals?
?
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.