Gratin vs. Pilaf — In-Depth Nutrition Comparison
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A recap on the differences between gratin and pilaf
- Gratin has less selenium, folate, vitamin B1, vitamin B3, manganese, iron, and vitamin B6.
- Pilaf covers your daily selenium needs 54% more than gratin.
- Pilaf contains 23 times less cholesterol than gratin. Gratin contains 23mg of cholesterol, while pilaf contains 1mg.
Food varieties used in this article are Potatoes, au gratin, home-prepared from recipe using butter 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 more CalciumCalcium | +43.4% |
| Contains more PotassiumPotassium | +110.6% |
| Contains less SodiumSodium | -66.8% |
| Contains more MagnesiumMagnesium | +60% |
| Contains more IronIron | +281.3% |
| Contains more ZincZinc | +46.4% |
| Contains more PhosphorusPhosphorus | +36.3% |
| Contains more ManganeseManganese | +447.8% |
| Contains more SeleniumSelenium | +1100% |
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 CVitamin C | +141.5% |
| Contains more Vitamin AVitamin A | +1500% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +842.2% |
| Contains more Vitamin B3Vitamin B3 | +517% |
| Contains more Vitamin B5Vitamin B5 | +84.8% |
| Contains more Vitamin B6Vitamin B6 | +129.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1827.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.7µg | 32.4µg | 54% |
| Folate | 11µg | 212µg | 50% |
| Vitamin B1 | 0.064mg | 0.603mg | 45% |
| Sodium | 433mg | 1303mg | 38% |
| Vitamin B3 | 0.993mg | 6.127mg | 32% |
| Manganese | 0.161mg | 0.882mg | 31% |
| Starch | 71.23g | 29% | |
| Iron | 0.64mg | 2.44mg | 23% |
| Carbs | 11.27g | 76.31g | 22% |
| Saturated fat | 4.733g | 0.307g | 20% |
| Vitamin B6 | 0.174mg | 0.4mg | 17% |
| Protein | 5.06g | 10.42g | 11% |
| Calories | 132kcal | 359kcal | 11% |
| Fats | 7.59g | 1.37g | 10% |
| Vitamin B5 | 0.387mg | 0.715mg | 7% |
| Vitamin A | 64µg | 4µg | 7% |
| Cholesterol | 23mg | 1mg | 7% |
| Phosphorus | 113mg | 154mg | 6% |
| Vitamin C | 9.9mg | 4.1mg | 6% |
| Potassium | 396mg | 188mg | 6% |
| Monounsaturated fat | 2.149g | 0.373g | 4% |
| Calcium | 119mg | 83mg | 4% |
| Choline | 17.5mg | 3% | |
| Magnesium | 20mg | 32mg | 3% |
| Zinc | 0.69mg | 1.01mg | 3% |
| Vitamin B2 | 0.116mg | 0.087mg | 2% |
| Fiber | 1.8g | 1.2g | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Polyunsaturated fat | 0.276g | 0.377g | 1% |
| Copper | 0.16mg | 0.166mg | 1% |
| Net carbs | 9.47g | 75.11g | N/A |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.07mg | 0.086mg | 0% |
| Threonine | 0.192mg | 0.221mg | 0% |
| Isoleucine | 0.284mg | 0.279mg | 0% |
| Leucine | 0.443mg | 0.523mg | 0% |
| Lysine | 0.381mg | 0.189mg | 0% |
| Methionine | 0.117mg | 0.145mg | 0% |
| Phenylalanine | 0.254mg | 0.32mg | 0% |
| Valine | 0.325mg | 0.374mg | 0% |
| Histidine | 0.151mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +454% |
| Contains more WaterWater | +820.4% |
| Contains more ProteinProtein | +105.9% |
| Contains more CarbsCarbs | +577.1% |
| Contains more OtherOther | +85.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +476.1% |
| Contains less Sat. FatSaturated fat | -93.5% |
| Contains more Poly. FatPolyunsaturated fat | +36.6% |
