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  6. Corn raw vs. Pilaf

Corn raw vs. Pilaf — In-Depth Nutrition Comparison

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How are Corn raw and Pilaf different?

  • Pilaf has more Selenium, Folate, Vitamin B1, Manganese, Vitamin B3, Iron, Vitamin B6, Copper, and Phosphorus than Corn raw.
  • Daily need coverage for Selenium from Pilaf is 58% higher.
  • Corn raw has less Sodium.

Corn, sweet, yellow, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Corn raw 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.
Corn raw
Corn raw
3
:
7
Pilaf
Pilaf
Contains more Magnesium +15.6%
Contains more Potassium +43.6%
Contains less Sodium -98.8%
Contains more Calcium +4050%
Contains more Iron +369.2%
Contains more Phosphorus +73%
Contains more Zinc +119.6%
Contains more Copper +207.4%
Contains more Manganese +441.1%
Contains more Selenium +5300%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains more Magnesium +15.6%
Contains more Potassium +43.6%
Contains less Sodium -98.8%
Contains more Calcium +4050%
Contains more Iron +369.2%
Contains more Phosphorus +73%
Contains more Zinc +119.6%
Contains more Copper +207.4%
Contains more Manganese +441.1%
Contains more Selenium +5300%

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.
Corn raw
Corn raw
4
:
7
Pilaf
Pilaf
Contains more Vitamin A +1235.7%
Contains more Vitamin E +75%
Contains more Vitamin C +65.9%
Contains more Vitamin B1 +289%
Contains more Vitamin B2 +58.2%
Contains more Vitamin B3 +246.2%
Contains more Vitamin B6 +330.1%
Contains more Folate +404.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +66.7%
Equal in Vitamin B5 - 0.715
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 +1235.7%
Contains more Vitamin E +75%
Contains more Vitamin C +65.9%
Contains more Vitamin B1 +289%
Contains more Vitamin B2 +58.2%
Contains more Vitamin B3 +246.2%
Contains more Vitamin B6 +330.1%
Contains more Folate +404.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +66.7%
Equal in Vitamin B5 - 0.715

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
1
:
4
Pilaf
Pilaf
Contains more Water +845.9%
Contains more Protein +218.7%
Contains more Carbs +308.1%
Contains more Other +512.7%
Equal in Fats - 1.37
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +845.9%
Contains more Protein +218.7%
Contains more Carbs +308.1%
Contains more Other +512.7%
Equal in Fats - 1.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
1
Pilaf
Pilaf
Contains more Monounsaturated Fat +15.8%
Contains more Polyunsaturated fat +29.2%
Equal in Saturated Fat - 0.307
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains more Monounsaturated Fat +15.8%
Contains more Polyunsaturated fat +29.2%
Equal in Saturated Fat - 0.307

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn raw
Corn raw
3
:
2
Pilaf
Pilaf
Contains more Sucrose +196.7%
Contains more Glucose +3330%
Contains more Fructose +∞%
Contains more Starch +1149.6%
Contains more Maltose +∞%
Corn raw
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 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 +196.7%
Contains more Glucose +3330%
Contains more Fructose +∞%
Contains more Starch +1149.6%
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.
Corn raw Pilaf
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn raw Pilaf Opinion
Net carbs 16.7g 75.11g Pilaf
Protein 3.27g 10.42g Pilaf
Fats 1.35g 1.37g Pilaf
Carbs 18.7g 76.31g Pilaf
Calories 86kcal 359kcal Pilaf
Starch 5.7g 71.23g Pilaf
Fructose 1.94g 0g Corn raw
Sugar 6.26g 1.53g Pilaf
Fiber 2g 1.2g Corn raw
Calcium 2mg 83mg Pilaf
Iron 0.52mg 2.44mg Pilaf
Magnesium 37mg 32mg Corn raw
Phosphorus 89mg 154mg Pilaf
Potassium 270mg 188mg Corn raw
Sodium 15mg 1303mg Corn raw
Zinc 0.46mg 1.01mg Pilaf
Copper 0.054mg 0.166mg Pilaf
Manganese 0.163mg 0.882mg Pilaf
Selenium 0.6µg 32.4µg Pilaf
Vitamin A 187IU 14IU Corn raw
Vitamin A RAE 9µg 4µg Corn raw
Vitamin E 0.07mg 0.04mg Corn raw
Vitamin C 6.8mg 4.1mg Corn raw
Vitamin B1 0.155mg 0.603mg Pilaf
Vitamin B2 0.055mg 0.087mg Pilaf
Vitamin B3 1.77mg 6.127mg Pilaf
Vitamin B5 0.717mg 0.715mg Corn raw
Vitamin B6 0.093mg 0.4mg Pilaf
Folate 42µg 212µg Pilaf
Vitamin B12 0µg 0.02µg Pilaf
Vitamin K 0.3µg 0.5µg Pilaf
Tryptophan 0.023mg 0.086mg Pilaf
Threonine 0.129mg 0.221mg Pilaf
Isoleucine 0.129mg 0.279mg Pilaf
Leucine 0.348mg 0.523mg Pilaf
Lysine 0.137mg 0.189mg Pilaf
Methionine 0.067mg 0.145mg Pilaf
Phenylalanine 0.15mg 0.32mg Pilaf
Valine 0.185mg 0.374mg Pilaf
Histidine 0.089mg 0.15mg Pilaf
Cholesterol 0mg 1mg Corn raw
Saturated Fat 0.325g 0.307g Pilaf
Monounsaturated Fat 0.432g 0.373g Corn raw
Polyunsaturated fat 0.487g 0.377g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Pilaf
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
50%
Pilaf
Minerals Daily Need Coverage Score
17%
Corn raw
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 4.73g)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $1.2)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 1288mg)
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.