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Corn nuts vs. Pilaf — In-Depth Nutrition Comparison

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Summary of differences between corn nuts and pilaf

  • Corn nuts have more fiber, phosphorus, and magnesium, while pilaf has more folate, vitamin B3, vitamin B1, manganese, and vitamin B6.
  • Pilaf covers your daily need for folate, 53% more than corn nuts.
  • Corn nuts contain 8 times more saturated fat than pilaf. While corn nuts contain 2.58g of saturated fat, pilaf contains only 0.307g.
  • Corn nuts have a lower glycemic index. The glycemic index of corn nuts is 40, while the glycemic index of pilaf is 60.

These are the specific foods used in this comparison Snacks, cornnuts, barbecue-flavor and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Corn nuts vs Pilaf 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
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 MagnesiumMagnesium +240.6%
Contains more PotassiumPotassium +52.1%
Contains more ZincZinc +86.1%
Contains more PhosphorusPhosphorus +83.8%
Contains less SodiumSodium -54%
Contains more CalciumCalcium +388.2%
Contains more IronIron +43.5%
Contains more CopperCopper +22.1%
Contains more ManganeseManganese +81.1%

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.
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 1.3% 5.7% 0% 0% 88% 33% 28% 22% 43% 0% 0% 0% 0%
Pilaf
10
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 B2Vitamin B2 +63.2%
Contains more Vitamin CVitamin C +925%
Contains more Vitamin B1Vitamin B1 +72.3%
Contains more Vitamin B3Vitamin B3 +306.6%
Contains more Vitamin B5Vitamin B5 +91.2%
Contains more Vitamin B6Vitamin B6 +113.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Corn nuts Pilaf DV% diff.
Selenium 32.4µg 59%
Folate 0µg 212µg 53%
Sodium 600mg 1303mg 31%
Starch 71.23g 29%
Vitamin B3 1.507mg 6.127mg 29%
Fiber 8.4g 1.2g 29%
Vitamin B1 0.35mg 0.603mg 21%
Fats 14.3g 1.37g 20%
Polyunsaturated fat 3.22g 0.377g 19%
Magnesium 109mg 32mg 18%
Phosphorus 283mg 154mg 18%
Manganese 0.487mg 0.882mg 17%
Monounsaturated fat 7.36g 0.373g 17%
Vitamin B6 0.187mg 0.4mg 16%
Saturated fat 2.58g 0.307g 10%
Iron 1.7mg 2.44mg 9%
Zinc 1.88mg 1.01mg 8%
Calcium 17mg 83mg 7%
Vitamin B5 0.374mg 0.715mg 7%
Vitamin B2 0.142mg 0.087mg 4%
Calories 436kcal 359kcal 4%
Vitamin C 0.4mg 4.1mg 4%
Protein 9g 10.42g 3%
Choline 17.5mg 3%
Copper 0.136mg 0.166mg 3%
Potassium 286mg 188mg 3%
Carbs 71.7g 76.31g 2%
Vitamin A 17µg 4µg 1%
Vitamin B12 0µg 0.02µg 1%
Net carbs 63.3g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 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
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 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 FatsFats +943.8%
Contains more ProteinProtein +15.8%
Contains more WaterWater +402.5%
Contains more OtherOther +13.5%
~equal in Carbs ~76.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
Pilaf
1
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 more Mono. FatMonounsaturated fat +1873.2%
Contains more Poly. FatPolyunsaturated fat +754.1%
Contains less Sat. FatSaturated fat -88.1%

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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. Corn nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.