Mulberry vs. Pilaf — In-Depth Nutrition Comparison
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Important differences between mulberries and pilaf
- Mulberries have more vitamin C; however, pilaf is richer in selenium, folate, vitamin B1, vitamin B3, vitamin B6, phosphorus, copper, and zinc.
- Pilaf's daily need coverage for selenium is 58% more.
- Mulberries contain 9 times more vitamin C than pilaf. Mulberries contain 36.4mg of vitamin C, while pilaf contains 4.1mg.
- Mulberries contain less sodium.
- Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of mulberries is 25.
The food varieties used in the comparison are Mulberries, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
Infographic
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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 | -99.2% |
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more CalciumCalcium | +112.8% |
| Contains more IronIron | +31.9% |
| Contains more CopperCopper | +176.7% |
| Contains more ZincZinc | +741.7% |
| Contains more PhosphorusPhosphorus | +305.3% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +787.8% |
| Contains more Vitamin EVitamin E | +2075% |
| Contains more Vitamin B2Vitamin B2 | +16.1% |
| Contains more Vitamin KVitamin K | +1460% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin B1Vitamin B1 | +1979.3% |
| Contains more Vitamin B3Vitamin B3 | +888.2% |
| Contains more Vitamin B6Vitamin B6 | +700% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +3433.3% |
| Contains more CholineCholine | +42.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +990.5% |
| Contains more ProteinProtein | +623.6% |
| Contains more FatsFats | +251.3% |
| Contains more CarbsCarbs | +678.7% |
| Contains more OtherOther | +459.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.2% |
| Contains more Mono. FatMonounsaturated fat | +809.8% |
| Contains more Poly. FatPolyunsaturated fat | +82.1% |
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 Sugar |
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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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 0.6µg | 32.4µg | 58% |
| Sodium | 10mg | 1303mg | 56% |
| Folate | 6µg | 212µg | 52% |
| Vitamin B1 | 0.029mg | 0.603mg | 48% |
| Manganese | 0.882mg | 38% | |
| Vitamin C | 36.4mg | 4.1mg | 36% |
| Vitamin B3 | 0.62mg | 6.127mg | 34% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.05mg | 0.4mg | 27% |
| Carbs | 9.8g | 76.31g | 22% |
| Protein | 1.44g | 10.42g | 18% |
| Phosphorus | 38mg | 154mg | 17% |
| Calories | 43kcal | 359kcal | 16% |
| Vitamin B5 | 0.715mg | 14% | |
| Copper | 0.06mg | 0.166mg | 12% |
| Zinc | 0.12mg | 1.01mg | 8% |
| Iron | 1.85mg | 2.44mg | 7% |
| Vitamin E | 0.87mg | 0.04mg | 6% |
| Vitamin K | 7.8µg | 0.5µg | 6% |
| Calcium | 39mg | 83mg | 4% |
| Magnesium | 18mg | 32mg | 3% |
| Fiber | 1.7g | 1.2g | 2% |
| Fats | 0.39g | 1.37g | 2% |
| Saturated fat | 0.027g | 0.307g | 1% |
| Polyunsaturated fat | 0.207g | 0.377g | 1% |
| Vitamin B2 | 0.101mg | 0.087mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Choline | 12.3mg | 17.5mg | 1% |
| Monounsaturated fat | 0.041g | 0.373g | 1% |
| Net carbs | 8.1g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Potassium | 194mg | 188mg | 0% |
| Sugar | 8.1g | 1.53g | N/A |
| Vitamin A | 1µg | 4µg | 0% |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 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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People also compare
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
17%
47%
Minerals Daily Need Coverage Score
16%
77%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 6.57g)
Which food is cheaper?
Pilaf is cheaper (difference - $0.4)
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?
Mulberry is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Mulberry contains less Sodium (difference - 1293mg)
Which food is lower in Saturated fat?
Mulberry is lower in Saturated fat (difference - 0.28g)
Which food is lower in glycemic index?
Mulberry is lower in glycemic index (difference - 35)