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  6. Olive oil vs. Pilaf

Olive oil vs. Pilaf — In-Depth Nutrition Comparison

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A recap on differences between Olive oil and Pilaf

  • Olive oil has more Vitamin E , and Vitamin K, however, Pilaf is higher in Selenium, Folate, Vitamin B1, Manganese, Vitamin B3, and Vitamin B6.
  • Olive oil covers your daily Vitamin E needs 95% more than Pilaf.
  • Pilaf contains 120 times less Vitamin K than Olive oil. Olive oil contains 60.2µg of Vitamin K, while Pilaf contains 0.5µg.
  • Pilaf has less Saturated Fat.

Food varieties used in this article are Oil, olive, salad or cooking and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Olive oil 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.
Olive oil
Olive oil
1
:
9
Pilaf
Pilaf
Contains less Sodium -99.8%
Contains more Calcium +8200%
Contains more Iron +335.7%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +18700%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains less Sodium -99.8%
Contains more Calcium +8200%
Contains more Iron +335.7%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +18700%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Olive oil
Olive oil
2
:
9
Pilaf
Pilaf
Contains more Vitamin E +35775%
Contains more Vitamin K +11940%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
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 E +35775%
Contains more Vitamin K +11940%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Pilaf
Pilaf
Contains more Fats +7199.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 Fats +7199.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Pilaf
Pilaf
Contains more Monounsaturated Fat +19460.6%
Contains more Polyunsaturated fat +2691.2%
Contains less Saturated Fat -97.8%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains more Monounsaturated Fat +19460.6%
Contains more Polyunsaturated fat +2691.2%
Contains less Saturated Fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Pilaf Opinion
Net carbs 0g 75.11g Pilaf
Protein 0g 10.42g Pilaf
Fats 100g 1.37g Olive oil
Carbs 0g 76.31g Pilaf
Calories 884kcal 359kcal Olive oil
Starch 71.23g Pilaf
Sugar 0g 1.53g Olive oil
Fiber 0g 1.2g Pilaf
Calcium 1mg 83mg Pilaf
Iron 0.56mg 2.44mg Pilaf
Magnesium 0mg 32mg Pilaf
Phosphorus 0mg 154mg Pilaf
Potassium 1mg 188mg Pilaf
Sodium 2mg 1303mg Olive oil
Zinc 0mg 1.01mg Pilaf
Copper 0mg 0.166mg Pilaf
Manganese 0mg 0.882mg Pilaf
Selenium 0µg 32.4µg Pilaf
Vitamin A 0IU 14IU Pilaf
Vitamin A RAE 0µg 4µg Pilaf
Vitamin E 14.35mg 0.04mg Olive oil
Vitamin C 0mg 4.1mg Pilaf
Vitamin B1 0mg 0.603mg Pilaf
Vitamin B2 0mg 0.087mg Pilaf
Vitamin B3 0mg 6.127mg Pilaf
Vitamin B5 0mg 0.715mg Pilaf
Vitamin B6 0mg 0.4mg Pilaf
Folate 0µg 212µg Pilaf
Vitamin B12 0µg 0.02µg Pilaf
Vitamin K 60.2µg 0.5µg Olive oil
Tryptophan 0mg 0.086mg Pilaf
Threonine 0mg 0.221mg Pilaf
Isoleucine 0mg 0.279mg Pilaf
Leucine 0mg 0.523mg Pilaf
Lysine 0mg 0.189mg Pilaf
Methionine 0mg 0.145mg Pilaf
Phenylalanine 0mg 0.32mg Pilaf
Valine 0mg 0.374mg Pilaf
Histidine 0mg 0.15mg Pilaf
Cholesterol 0mg 1mg Olive oil
Saturated Fat 13.808g 0.307g Pilaf
Monounsaturated Fat 72.961g 0.373g Olive oil
Polyunsaturated fat 10.523g 0.377g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil 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
36%
Olive oil
50%
Pilaf
Minerals Daily Need Coverage Score
2%
Olive oil
77%
Pilaf

Comparison summary

Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 13.501g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $1.4)
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 is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 1301mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 60)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.