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  6. Gratin vs. Pilaf

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.

Infographic

Gratin 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.
Gratin
Gratin
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Pilaf
Pilaf
6
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 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%
~equal in Copper ~0.166mg

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.
Gratin
Gratin
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 21% 0% 16% 27% 19% 23% 40% 0% 0% 8.3%
Pilaf
Pilaf
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 14% 0% 1.3% 0.8% 151% 20% 115% 43% 92% 2.5% 1.3% 159%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Gratin Pilaf 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%
Calories 132kcal 359kcal 11%
Protein 5.06g 10.42g 11%
Fats 7.59g 1.37g 10%
Cholesterol 23mg 1mg 7%
Vitamin A 64µg 4µg 7%
Vitamin B5 0.387mg 0.715mg 7%
Vitamin C 9.9mg 4.1mg 6%
Potassium 396mg 188mg 6%
Phosphorus 113mg 154mg 6%
Calcium 119mg 83mg 4%
Monounsaturated fat 2.149g 0.373g 4%
Magnesium 20mg 32mg 3%
Zinc 0.69mg 1.01mg 3%
Choline 17.5mg 3%
Fiber 1.8g 1.2g 2%
Vitamin B2 0.116mg 0.087mg 2%
Copper 0.16mg 0.166mg 1%
Vitamin B12 0µg 0.02µg 1%
Polyunsaturated fat 0.276g 0.377g 1%
Protein per 100 calories 3.8g 2.9g N/A
Calories per 10 g protein 261kcal 345kcal N/A
Weight per 100 calories 76g 28g N/A
Unsaturated / Saturated Fat ratio 0.51 2.4 N/A
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
Gratin
Gratin
2
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Pilaf
Pilaf
3
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 +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
Gratin
Gratin
1
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Pilaf
Pilaf
2
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 +476.1%
Contains less Sat. FatSaturated fat -93.5%
Contains more Poly. FatPolyunsaturated fat +36.6%

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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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.