Couscous vs. Pilaf — In-Depth Nutrition Comparison
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Differences between couscous and pilaf
- Couscous contains less folate, vitamin B1, manganese, vitamin B3, vitamin B6, iron, phosphorus, copper, and selenium than pilaf.
- Pilaf's daily need coverage for sodium is 56% higher.
- The amount of sodium in couscous is lower.
The food types used in this comparison are Couscous, cooked and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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 less SodiumSodium | -99.6% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +937.5% |
| Contains more PotassiumPotassium | +224.1% |
| Contains more IronIron | +542.1% |
| Contains more CopperCopper | +304.9% |
| Contains more ZincZinc | +288.5% |
| Contains more PhosphorusPhosphorus | +600% |
| Contains more ManganeseManganese | +950% |
| Contains more SeleniumSelenium | +17.8% |
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 | +225% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +857.1% |
| Contains more Vitamin B2Vitamin B2 | +222.2% |
| Contains more Vitamin B3Vitamin B3 | +523.3% |
| Contains more Vitamin B5Vitamin B5 | +92.7% |
| Contains more Vitamin B6Vitamin B6 | +684.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +1313.3% |
| Contains more CholineCholine | +430.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +802.6% |
| Contains more ProteinProtein | +174.9% |
| Contains more FatsFats | +756.3% |
| Contains more CarbsCarbs | +228.6% |
| Contains more OtherOther | +1384.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.6% |
| Contains more Mono. FatMonounsaturated fat | +1595.5% |
| Contains more Poly. FatPolyunsaturated fat | +489.1% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 5mg | 1303mg | 56% |
| Folate | 15µg | 212µg | 49% |
| Vitamin B1 | 0.063mg | 0.603mg | 45% |
| Manganese | 0.084mg | 0.882mg | 35% |
| Vitamin B3 | 0.983mg | 6.127mg | 32% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.051mg | 0.4mg | 27% |
| Iron | 0.38mg | 2.44mg | 26% |
| Phosphorus | 22mg | 154mg | 19% |
| Carbs | 23.22g | 76.31g | 18% |
| Copper | 0.041mg | 0.166mg | 14% |
| Protein | 3.79g | 10.42g | 13% |
| Calories | 112kcal | 359kcal | 12% |
| Selenium | 27.5µg | 32.4µg | 9% |
| Calcium | 8mg | 83mg | 8% |
| Zinc | 0.26mg | 1.01mg | 7% |
| Vitamin B5 | 0.371mg | 0.715mg | 7% |
| Magnesium | 8mg | 32mg | 6% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin B2 | 0.027mg | 0.087mg | 5% |
| Potassium | 58mg | 188mg | 4% |
| Choline | 3.3mg | 17.5mg | 3% |
| Polyunsaturated fat | 0.064g | 0.377g | 2% |
| Fats | 0.16g | 1.37g | 2% |
| Vitamin E | 0.13mg | 0.04mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Fiber | 1.4g | 1.2g | 1% |
| Saturated fat | 0.029g | 0.307g | 1% |
| Monounsaturated fat | 0.022g | 0.373g | 1% |
| Net carbs | 21.82g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.1g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0.1µg | 0.5µg | 0% |
| Tryptophan | 0.049mg | 0.086mg | 0% |
| Threonine | 0.1mg | 0.221mg | 0% |
| Isoleucine | 0.147mg | 0.279mg | 0% |
| Leucine | 0.259mg | 0.523mg | 0% |
| Lysine | 0.073mg | 0.189mg | 0% |
| Methionine | 0.059mg | 0.145mg | 0% |
| Phenylalanine | 0.184mg | 0.32mg | 0% |
| Valine | 0.162mg | 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
7%
47%
Minerals Daily Need Coverage Score
22%
77%
Comparison summary
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 5)
Which food is cheaper?
Pilaf is cheaper (difference - $1.3)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 1298mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.278g)