Oatmeal vs. Pilaf — In-Depth Nutrition Comparison
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A recap on differences between oatmeal and pilaf
- Oatmeal has more iron and vitamin B2; however, pilaf is higher in selenium, folate, vitamin B1, vitamin B3, manganese, copper, and phosphorus.
- Pilaf covers your daily sodium needs 55% more than oatmeal.
- Pilaf contains 2 times less vitamin B2 than oatmeal. Oatmeal contains 0.215mg of vitamin B2, while pilaf contains 0.087mg.
- Oatmeal has less sodium.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 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 more IronIron | +144.3% |
| Contains less SodiumSodium | -96.2% |
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more PotassiumPotassium | +208.2% |
| Contains more CopperCopper | +151.5% |
| Contains more ZincZinc | +62.9% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more ManganeseManganese | +58.1% |
| Contains more SeleniumSelenium | +548% |
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 AVitamin A | +3150% |
| Contains more Vitamin EVitamin E | +75% |
| Contains more Vitamin B2Vitamin B2 | +147.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +131.9% |
| Contains more Vitamin B3Vitamin B3 | +102.5% |
| Contains more Vitamin B5Vitamin B5 | +125.6% |
| Contains more Vitamin B6Vitamin B6 | +37.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more FolateFolate | +381.8% |
| Contains more CholineCholine | +272.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 49mg | 1303mg | 55% |
| Selenium | 5µg | 32.4µg | 50% |
| Iron | 5.96mg | 2.44mg | 44% |
| Folate | 44µg | 212µg | 42% |
| Vitamin B1 | 0.26mg | 0.603mg | 29% |
| Starch | 10.37g | 71.23g | 25% |
| Carbs | 11.67g | 76.31g | 22% |
| Vitamin B3 | 3.025mg | 6.127mg | 19% |
| Protein | 2.37g | 10.42g | 16% |
| Calories | 68kcal | 359kcal | 15% |
| Manganese | 0.558mg | 0.882mg | 14% |
| Vitamin A | 130µg | 4µg | 14% |
| Phosphorus | 77mg | 154mg | 11% |
| Copper | 0.066mg | 0.166mg | 11% |
| Vitamin B2 | 0.215mg | 0.087mg | 10% |
| Vitamin B6 | 0.29mg | 0.4mg | 8% |
| Vitamin B5 | 0.317mg | 0.715mg | 8% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Potassium | 61mg | 188mg | 4% |
| Zinc | 0.62mg | 1.01mg | 4% |
| Fiber | 1.7g | 1.2g | 2% |
| Choline | 4.7mg | 17.5mg | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Magnesium | 26mg | 32mg | 1% |
| Fats | 1.36g | 1.37g | 0% |
| Net carbs | 9.97g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Calcium | 80mg | 83mg | 0% |
| Sugar | 0.46g | 1.53g | N/A |
| Vitamin E | 0.07mg | 0.04mg | 0% |
| Vitamin K | 0.4µg | 0.5µg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Saturated fat | 0.226g | 0.307g | 0% |
| Monounsaturated fat | 0.391g | 0.373g | 0% |
| Polyunsaturated fat | 0.426g | 0.377g | 0% |
| Tryptophan | 0.04mg | 0.086mg | 0% |
| Threonine | 0.083mg | 0.221mg | 0% |
| Isoleucine | 0.105mg | 0.279mg | 0% |
| Leucine | 0.2mg | 0.523mg | 0% |
| Lysine | 0.135mg | 0.189mg | 0% |
| Methionine | 0.04mg | 0.145mg | 0% |
| Phenylalanine | 0.13mg | 0.32mg | 0% |
| Valine | 0.151mg | 0.374mg | 0% |
| Histidine | 0.057mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +945.1% |
| Contains more ProteinProtein | +339.7% |
| Contains more CarbsCarbs | +553.9% |
| Contains more OtherOther | +577.2% |
~equal in
Fats
~1.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -26.4% |
| Contains more Poly. FatPolyunsaturated fat | +13% |
~equal in
Monounsaturated fat
~0.373g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +586.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0.3g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
