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  6. Dried fruit vs. Pilaf

Dried fruit vs. Pilaf — In-Depth Nutrition Comparison

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The main differences between Dried fruit and Pilaf

  • Dried fruit has more Potassium, Vitamin E , and Fiber, however, Pilaf has more Selenium, Folate, Vitamin B1, Manganese, Vitamin B3, and Vitamin B6.
  • Daily need coverage for Sodium from Pilaf is 56% higher.
  • Pilaf has 108 times less Vitamin E than Dried fruit. Dried fruit has 4.33mg of Vitamin E , while Pilaf has 0.04mg.
  • Dried fruit is lower in Sodium.

Food types used in this article are Apricots, dried, sulfured, uncooked and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Dried fruit 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.
Dried fruit
Dried fruit
4
:
5
Pilaf
Pilaf
Contains more Potassium +518.1%
Contains less Sodium -99.2%
Contains more Copper +106.6%
Contains more Calcium +50.9%
Contains more Phosphorus +116.9%
Contains more Zinc +159%
Contains more Manganese +275.3%
Contains more Selenium +1372.7%
Equal in Iron - 2.44
Equal in Magnesium - 32
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains more Potassium +518.1%
Contains less Sodium -99.2%
Contains more Copper +106.6%
Contains more Calcium +50.9%
Contains more Phosphorus +116.9%
Contains more Zinc +159%
Contains more Manganese +275.3%
Contains more Selenium +1372.7%
Equal in Iron - 2.44
Equal in Magnesium - 32

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.
Dried fruit
Dried fruit
3
:
8
Pilaf
Pilaf
Contains more Vitamin A +25642.9%
Contains more Vitamin E +10725%
Contains more Vitamin K +520%
Contains more Vitamin C +310%
Contains more Vitamin B1 +3920%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B3 +136.7%
Contains more Vitamin B5 +38.6%
Contains more Vitamin B6 +179.7%
Contains more Folate +2020%
Contains more Vitamin B12 +∞%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 A +25642.9%
Contains more Vitamin E +10725%
Contains more Vitamin K +520%
Contains more Vitamin C +310%
Contains more Vitamin B1 +3920%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B3 +136.7%
Contains more Vitamin B5 +38.6%
Contains more Vitamin B6 +179.7%
Contains more Folate +2020%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
4
Pilaf
Pilaf
Contains more Water +284.2%
Contains more Protein +207.4%
Contains more Fats +168.6%
Contains more Carbs +21.8%
Contains more Other +50.2%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 Water +284.2%
Contains more Protein +207.4%
Contains more Fats +168.6%
Contains more Carbs +21.8%
Contains more Other +50.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Pilaf
Pilaf
Contains less Saturated Fat -94.5%
Contains more Monounsaturated Fat +404.1%
Contains more Polyunsaturated fat +409.5%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains less Saturated Fat -94.5%
Contains more Monounsaturated Fat +404.1%
Contains more Polyunsaturated fat +409.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
2
Pilaf
Pilaf
Contains more Sucrose +2530%
Contains more Glucose +32980%
Contains more Fructose +∞%
Contains more Starch +20251.4%
Contains more Maltose +∞%
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pilaf
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more Sucrose +2530%
Contains more Glucose +32980%
Contains more Fructose +∞%
Contains more Starch +20251.4%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Pilaf Opinion
Net carbs 55.34g 75.11g Pilaf
Protein 3.39g 10.42g Pilaf
Fats 0.51g 1.37g Pilaf
Carbs 62.64g 76.31g Pilaf
Calories 241kcal 359kcal Pilaf
Starch 0.35g 71.23g Pilaf
Fructose 12.47g 0g Dried fruit
Sugar 53.44g 1.53g Pilaf
Fiber 7.3g 1.2g Dried fruit
Calcium 55mg 83mg Pilaf
Iron 2.66mg 2.44mg Dried fruit
Magnesium 32mg 32mg
Phosphorus 71mg 154mg Pilaf
Potassium 1162mg 188mg Dried fruit
Sodium 10mg 1303mg Dried fruit
Zinc 0.39mg 1.01mg Pilaf
Copper 0.343mg 0.166mg Dried fruit
Manganese 0.235mg 0.882mg Pilaf
Selenium 2.2µg 32.4µg Pilaf
Vitamin A 3604IU 14IU Dried fruit
Vitamin A RAE 180µg 4µg Dried fruit
Vitamin E 4.33mg 0.04mg Dried fruit
Vitamin C 1mg 4.1mg Pilaf
Vitamin B1 0.015mg 0.603mg Pilaf
Vitamin B2 0.074mg 0.087mg Pilaf
Vitamin B3 2.589mg 6.127mg Pilaf
Vitamin B5 0.516mg 0.715mg Pilaf
Vitamin B6 0.143mg 0.4mg Pilaf
Folate 10µg 212µg Pilaf
Vitamin B12 0µg 0.02µg Pilaf
Vitamin K 3.1µg 0.5µg Dried fruit
Tryptophan 0.016mg 0.086mg Pilaf
Threonine 0.073mg 0.221mg Pilaf
Isoleucine 0.063mg 0.279mg Pilaf
Leucine 0.105mg 0.523mg Pilaf
Lysine 0.083mg 0.189mg Pilaf
Methionine 0.015mg 0.145mg Pilaf
Phenylalanine 0.062mg 0.32mg Pilaf
Valine 0.078mg 0.374mg Pilaf
Histidine 0.047mg 0.15mg Pilaf
Cholesterol 0mg 1mg Dried fruit
Saturated Fat 0.017g 0.307g Dried fruit
Monounsaturated Fat 0.074g 0.373g Pilaf
Polyunsaturated fat 0.074g 0.377g Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
38%
Dried fruit
50%
Pilaf
Minerals Daily Need Coverage Score
44%
Dried fruit
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 51.91g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2)
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 contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 1293mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.29g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 29)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.