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  6. Olive vs. Pilaf

Olive vs. Pilaf — In-Depth Nutrition Comparison

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A recap on differences between Olive and Pilaf

  • Olive has more Iron, however, Pilaf is higher in Selenium, Folate, Vitamin B1, Vitamin B3, Manganese, Vitamin B6, Phosphorus, and Vitamin B5.
  • Pilaf covers your daily Selenium needs 57% more than Olive.
  • Olive has less Sodium.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Olive 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.
Olive
Olive
4
:
6
Pilaf
Pilaf
Contains more Iron +35.2%
Contains less Sodium -43.6%
Contains more Copper +51.2%
Contains more Magnesium +700%
Contains more Phosphorus +5033.3%
Contains more Potassium +2250%
Contains more Zinc +359.1%
Contains more Manganese +4310%
Contains more Selenium +3500%
Equal in Calcium - 83
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains more Iron +35.2%
Contains less Sodium -43.6%
Contains more Copper +51.2%
Contains more Magnesium +700%
Contains more Phosphorus +5033.3%
Contains more Potassium +2250%
Contains more Zinc +359.1%
Contains more Manganese +4310%
Contains more Selenium +3500%
Equal in Calcium - 83

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.
Olive
Olive
3
:
8
Pilaf
Pilaf
Contains more Vitamin A +2778.6%
Contains more Vitamin E +4025%
Contains more Vitamin K +180%
Contains more Vitamin C +355.6%
Contains more Vitamin B1 +20000%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +16459.5%
Contains more Vitamin B5 +4666.7%
Contains more Vitamin B6 +4344.4%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 +2778.6%
Contains more Vitamin E +4025%
Contains more Vitamin K +180%
Contains more Vitamin C +355.6%
Contains more Vitamin B1 +20000%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +16459.5%
Contains more Vitamin B5 +4666.7%
Contains more Vitamin B6 +4344.4%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Pilaf
Pilaf
Contains more Fats +679.6%
Contains more Water +894.9%
Contains more Protein +1140.5%
Contains more Carbs +1119%
Contains more Other +73.1%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 Fats +679.6%
Contains more Water +894.9%
Contains more Protein +1140.5%
Contains more Carbs +1119%
Contains more Other +73.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Pilaf
Pilaf
Contains more Monounsaturated Fat +2014.7%
Contains more Polyunsaturated fat +141.6%
Contains less Saturated Fat -78.3%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains more Monounsaturated Fat +2014.7%
Contains more Polyunsaturated fat +141.6%
Contains less Saturated Fat -78.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Pilaf
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok

All nutrients comparison - raw data values

Nutrient Olive Pilaf Opinion
Net carbs 3.06g 75.11g Pilaf
Protein 0.84g 10.42g Pilaf
Fats 10.68g 1.37g Olive
Carbs 6.26g 76.31g Pilaf
Calories 115kcal 359kcal Pilaf
Starch 71.23g Pilaf
Sugar 0g 1.53g Olive
Fiber 3.2g 1.2g Olive
Calcium 88mg 83mg Olive
Iron 3.3mg 2.44mg Olive
Magnesium 4mg 32mg Pilaf
Phosphorus 3mg 154mg Pilaf
Potassium 8mg 188mg Pilaf
Sodium 735mg 1303mg Olive
Zinc 0.22mg 1.01mg Pilaf
Copper 0.251mg 0.166mg Olive
Manganese 0.02mg 0.882mg Pilaf
Selenium 0.9µg 32.4µg Pilaf
Vitamin A 403IU 14IU Olive
Vitamin A RAE 20µg 4µg Olive
Vitamin E 1.65mg 0.04mg Olive
Vitamin C 0.9mg 4.1mg Pilaf
Vitamin B1 0.003mg 0.603mg Pilaf
Vitamin B2 0mg 0.087mg Pilaf
Vitamin B3 0.037mg 6.127mg Pilaf
Vitamin B5 0.015mg 0.715mg Pilaf
Vitamin B6 0.009mg 0.4mg Pilaf
Folate 0µg 212µg Pilaf
Vitamin B12 0µg 0.02µg Pilaf
Vitamin K 1.4µg 0.5µg Olive
Tryptophan 0.086mg Pilaf
Threonine 0.026mg 0.221mg Pilaf
Isoleucine 0.031mg 0.279mg Pilaf
Leucine 0.05mg 0.523mg Pilaf
Lysine 0.032mg 0.189mg Pilaf
Methionine 0.012mg 0.145mg Pilaf
Phenylalanine 0.029mg 0.32mg Pilaf
Valine 0.038mg 0.374mg Pilaf
Histidine 0.023mg 0.15mg Pilaf
Cholesterol 0mg 1mg Olive
Saturated Fat 1.415g 0.307g Pilaf
Monounsaturated Fat 7.888g 0.373g Olive
Polyunsaturated fat 0.911g 0.377g Olive

Which food is preferable for your diet?

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

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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
6%
Olive
50%
Pilaf
Minerals Daily Need Coverage Score
35%
Olive
77%
Pilaf

Comparison summary

Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 1.108g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 60)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $3.5)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 568mg)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 1mg)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.