Oats vs. Pilaf — In-Depth Nutrition Comparison
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Significant differences between oats and pilaf
- Oats have more manganese, phosphorus, copper, fiber, magnesium, iron, and zinc; however, pilaf is richer in folate and vitamin B3.
- Oats cover your daily manganese needs 175% more than pilaf.
- Pilaf has 9 times less fiber than oats. Oats have 10.6g of fiber, while pilaf has 1.2g.
- Oats contain less sodium.
Specific food types used in this comparison are Oats 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 MagnesiumMagnesium | +453.1% |
| Contains more PotassiumPotassium | +128.2% |
| Contains more IronIron | +93.4% |
| Contains more CopperCopper | +277.1% |
| Contains more ZincZinc | +293.1% |
| Contains more PhosphorusPhosphorus | +239.6% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +457.4% |
| Contains more CalciumCalcium | +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.
| Contains more Vitamin B1Vitamin B1 | +26.5% |
| Contains more Vitamin B2Vitamin B2 | +59.8% |
| Contains more Vitamin B5Vitamin B5 | +88.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +537.6% |
| Contains more Vitamin B6Vitamin B6 | +236.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +278.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +62.1% |
| Contains more FatsFats | +403.6% |
| Contains more CarbsCarbs | +15.2% |
| Contains more OtherOther | +124.4% |
~equal in
Water
~8.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +483.9% |
| Contains more Poly. FatPolyunsaturated fat | +572.4% |
| Contains less Sat. FatSaturated 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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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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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DV% diff. |
| Manganese | 4.916mg | 0.882mg | 175% |
| Selenium | 32.4µg | 59% | |
| Sodium | 2mg | 1303mg | 57% |
| Phosphorus | 523mg | 154mg | 53% |
| Copper | 0.626mg | 0.166mg | 51% |
| Folate | 56µg | 212µg | 39% |
| Fiber | 10.6g | 1.2g | 38% |
| Magnesium | 177mg | 32mg | 35% |
| Vitamin B3 | 0.961mg | 6.127mg | 32% |
| Starch | 71.23g | 29% | |
| Iron | 4.72mg | 2.44mg | 29% |
| Zinc | 3.97mg | 1.01mg | 27% |
| Vitamin B6 | 0.119mg | 0.4mg | 22% |
| Polyunsaturated fat | 2.535g | 0.377g | 14% |
| Vitamin B1 | 0.763mg | 0.603mg | 13% |
| Protein | 16.89g | 10.42g | 13% |
| Vitamin B5 | 1.349mg | 0.715mg | 13% |
| Fats | 6.9g | 1.37g | 9% |
| Potassium | 429mg | 188mg | 7% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Monounsaturated fat | 2.178g | 0.373g | 5% |
| Saturated fat | 1.217g | 0.307g | 4% |
| Vitamin B2 | 0.139mg | 0.087mg | 4% |
| Choline | 17.5mg | 3% | |
| Calcium | 54mg | 83mg | 3% |
| Carbs | 66.27g | 76.31g | 3% |
| Calories | 389kcal | 359kcal | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Net carbs | 55.67g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.234mg | 0.086mg | 0% |
| Threonine | 0.575mg | 0.221mg | 0% |
| Isoleucine | 0.694mg | 0.279mg | 0% |
| Leucine | 1.284mg | 0.523mg | 0% |
| Lysine | 0.701mg | 0.189mg | 0% |
| Methionine | 0.312mg | 0.145mg | 0% |
| Phenylalanine | 0.895mg | 0.32mg | 0% |
| Valine | 0.937mg | 0.374mg | 0% |
| Histidine | 0.405mg | 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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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
30%
47%
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 Cholesterol?
Oats is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 1301mg)
Which food is lower in glycemic index?
Oats is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Oats is relatively richer in minerals