Oat vs. Pilaf — In-Depth Nutrition Comparison
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Significant differences between Oat and Pilaf
- Oat has more Manganese, Phosphorus, Copper, Fiber, Magnesium, Iron, and Zinc, however, Pilaf is richer in Folate, and Vitamin B3.
- Oat covers your daily Manganese needs 175% more than Pilaf.
- Pilaf has 9 times less Fiber than Oat. Oat has 10.6g of Fiber, while Pilaf has 1.2g.
- Oat contains less Sodium.
Specific food types used in this comparison are Oats 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
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Iron
+93.4%
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Magnesium
+453.1%
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Phosphorus
+239.6%
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Potassium
+128.2%
Contains
less
Sodium
-99.8%
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Zinc
+293.1%
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Copper
+277.1%
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Manganese
+457.4%
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Calcium
+53.7%
Contains
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Iron
+93.4%
Contains
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Magnesium
+453.1%
Contains
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Phosphorus
+239.6%
Contains
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Potassium
+128.2%
Contains
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Sodium
-99.8%
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Zinc
+293.1%
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Copper
+277.1%
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Manganese
+457.4%
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Calcium
+53.7%
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.
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Contains
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Vitamin B1
+26.5%
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Vitamin B2
+59.8%
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Vitamin B5
+88.7%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B3
+537.6%
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Vitamin B6
+236.1%
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Folate
+278.6%
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Vitamin B12
+∞%
Contains
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Vitamin B1
+26.5%
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Vitamin B2
+59.8%
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Vitamin B5
+88.7%
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B3
+537.6%
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Vitamin B6
+236.1%
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Folate
+278.6%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+62.1%
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Fats
+403.6%
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Carbs
+15.2%
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Other
+124.4%
Equal in Water - 8.04
Contains
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Protein
+62.1%
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Fats
+403.6%
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Carbs
+15.2%
Contains
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Other
+124.4%
Equal in Water - 8.04
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+483.9%
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Polyunsaturated fat
+572.4%
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Saturated Fat
-74.8%
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Monounsaturated Fat
+483.9%
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Polyunsaturated fat
+572.4%
Contains
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Saturated Fat
-74.8%
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 Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 55.67g | 75.11g |
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| Protein | 16.89g | 10.42g |
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| Fats | 6.9g | 1.37g |
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| Carbs | 66.27g | 76.31g |
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| Calories | 389kcal | 359kcal |
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| Starch | 71.23g |
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| Sugar | 1.53g |
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| Fiber | 10.6g | 1.2g |
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| Calcium | 54mg | 83mg |
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| Iron | 4.72mg | 2.44mg |
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| Magnesium | 177mg | 32mg |
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| Phosphorus | 523mg | 154mg |
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| Potassium | 429mg | 188mg |
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| Sodium | 2mg | 1303mg |
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| Zinc | 3.97mg | 1.01mg |
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| Copper | 0.626mg | 0.166mg |
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| Manganese | 4.916mg | 0.882mg |
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| Selenium | 32.4µg |
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| Vitamin A | 0IU | 14IU |
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| Vitamin A RAE | 0µg | 4µg |
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| Vitamin E | 0.04mg |
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| Vitamin C | 0mg | 4.1mg |
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| Vitamin B1 | 0.763mg | 0.603mg |
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| Vitamin B2 | 0.139mg | 0.087mg |
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| Vitamin B3 | 0.961mg | 6.127mg |
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| Vitamin B5 | 1.349mg | 0.715mg |
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| Vitamin B6 | 0.119mg | 0.4mg |
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| Folate | 56µg | 212µg |
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| Vitamin B12 | 0µg | 0.02µg |
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| Vitamin K | 0.5µg |
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| Tryptophan | 0.234mg | 0.086mg |
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| Threonine | 0.575mg | 0.221mg |
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| Isoleucine | 0.694mg | 0.279mg |
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| Leucine | 1.284mg | 0.523mg |
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| Lysine | 0.701mg | 0.189mg |
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| Methionine | 0.312mg | 0.145mg |
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| Phenylalanine | 0.895mg | 0.32mg |
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| Valine | 0.937mg | 0.374mg |
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| Histidine | 0.405mg | 0.15mg |
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| Cholesterol | 0mg | 1mg |
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| Saturated Fat | 1.217g | 0.307g |
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| Monounsaturated Fat | 2.178g | 0.373g |
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| Polyunsaturated fat | 2.535g | 0.377g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
33%
50%
Minerals Daily Need Coverage Score
154%
77%
Comparison summary
Which food is lower in Saturated Fat?
Pilaf is lower in Saturated Fat (difference - 0.91g)
Which food is cheaper?
Pilaf is cheaper (difference - $0.6)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 1301mg)
Which food is lower in Cholesterol?
Oat is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Oat is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Oat is relatively richer in minerals