Cornmeal vs. Pilaf — In-Depth Nutrition Comparison
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The main differences between cornmeal and pilaf
- Cornmeal has more iron, vitamin B2, and fiber; however, pilaf has more selenium, manganese, vitamin B6, copper, vitamin B5, and calcium.
- Daily need coverage for sodium for pilaf is 56% higher.
- Pilaf has 4 times less vitamin B2 than cornmeal. Cornmeal has 0.382mg of vitamin B2, while pilaf has 0.087mg.
- Cornmeal is lower in sodium.
Food types used in this article are Cornmeal, degermed, enriched, yellow and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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 IronIron | +78.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more CalciumCalcium | +2666.7% |
| Contains more PotassiumPotassium | +32.4% |
| Contains more CopperCopper | +118.4% |
| Contains more ZincZinc | +53% |
| Contains more PhosphorusPhosphorus | +55.6% |
| Contains more ManganeseManganese | +406.9% |
| Contains more SeleniumSelenium | +208.6% |
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 AVitamin A | +175% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B2Vitamin B2 | +339.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +23.3% |
| Contains more Vitamin B5Vitamin B5 | +197.9% |
| Contains more Vitamin B6Vitamin B6 | +119.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +103.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 7mg | 1303mg | 56% |
| Selenium | 10.5µg | 32.4µg | 40% |
| Manganese | 0.174mg | 0.882mg | 31% |
| Iron | 4.36mg | 2.44mg | 24% |
| Vitamin B2 | 0.382mg | 0.087mg | 23% |
| Vitamin B6 | 0.182mg | 0.4mg | 17% |
| Fiber | 3.9g | 1.2g | 11% |
| Vitamin B5 | 0.24mg | 0.715mg | 10% |
| Copper | 0.076mg | 0.166mg | 10% |
| Calcium | 3mg | 83mg | 8% |
| Phosphorus | 99mg | 154mg | 8% |
| Vitamin B3 | 4.968mg | 6.127mg | 7% |
| Protein | 7.11g | 10.42g | 7% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin B1 | 0.551mg | 0.603mg | 4% |
| Zinc | 0.66mg | 1.01mg | 3% |
| Polyunsaturated fat | 0.828g | 0.377g | 3% |
| Choline | 8.6mg | 17.5mg | 2% |
| Folate | 209µg | 212µg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Calories | 370kcal | 359kcal | 1% |
| Vitamin E | 0.12mg | 0.04mg | 1% |
| Fats | 1.75g | 1.37g | 1% |
| Starch | 73.3g | 71.23g | 1% |
| Potassium | 142mg | 188mg | 1% |
| Carbs | 79.45g | 76.31g | 1% |
| Vitamin A | 11µg | 4µg | 1% |
| Net carbs | 75.55g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 1.61g | 1.53g | N/A |
| Vitamin K | 0µg | 0.5µg | 0% |
| Saturated fat | 0.22g | 0.307g | 0% |
| Monounsaturated fat | 0.39g | 0.373g | 0% |
| Tryptophan | 0.038mg | 0.086mg | 0% |
| Threonine | 0.172mg | 0.221mg | 0% |
| Isoleucine | 0.242mg | 0.279mg | 0% |
| Leucine | 1.006mg | 0.523mg | 0% |
| Lysine | 0.105mg | 0.189mg | 0% |
| Methionine | 0.162mg | 0.145mg | 0% |
| Phenylalanine | 0.366mg | 0.32mg | 0% |
| Valine | 0.337mg | 0.374mg | 0% |
| Histidine | 0.172mg | 0.15mg | 0% |
| Fructose | 0.17g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +27.7% |
| Contains more WaterWater | +39.1% |
| Contains more ProteinProtein | +46.6% |
| Contains more OtherOther | +656.9% |
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -28.3% |
| Contains more Poly. FatPolyunsaturated fat | +119.6% |
~equal in
Monounsaturated fat
~0.373g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +126.7% |
| Contains more GlucoseGlucose | +460% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +494.7% |
~equal in
Starch
~71.23g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
