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.
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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 | +35.2% |
| Contains more CopperCopper | +51.2% |
| Contains less SodiumSodium | -43.6% |
| Contains more MagnesiumMagnesium | +700% |
| Contains more PotassiumPotassium | +2250% |
| Contains more ZincZinc | +359.1% |
| Contains more PhosphorusPhosphorus | +5033.3% |
| Contains more ManganeseManganese | +4310% |
| Contains more SeleniumSelenium | +3500% |
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 | +400% |
| Contains more Vitamin EVitamin E | +4025% |
| Contains more Vitamin KVitamin K | +180% |
| Contains more Vitamin CVitamin C | +355.6% |
| Contains more Vitamin B1Vitamin B1 | +20000% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +16459.5% |
| Contains more Vitamin B5Vitamin B5 | +4666.7% |
| Contains more Vitamin B6Vitamin B6 | +4344.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +69.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.9µg | 32.4µg | 57% |
| Folate | 0µg | 212µg | 53% |
| Vitamin B1 | 0.003mg | 0.603mg | 50% |
| Vitamin B3 | 0.037mg | 6.127mg | 38% |
| Manganese | 0.02mg | 0.882mg | 37% |
| Vitamin B6 | 0.009mg | 0.4mg | 30% |
| Starch | 71.23g | 29% | |
| Sodium | 735mg | 1303mg | 25% |
| Carbs | 6.26g | 76.31g | 23% |
| Phosphorus | 3mg | 154mg | 22% |
| Monounsaturated fat | 7.888g | 0.373g | 19% |
| Protein | 0.84g | 10.42g | 19% |
| Fats | 10.68g | 1.37g | 14% |
| Vitamin B5 | 0.015mg | 0.715mg | 14% |
| Calories | 115kcal | 359kcal | 12% |
| Iron | 3.3mg | 2.44mg | 11% |
| Vitamin E | 1.65mg | 0.04mg | 11% |
| Copper | 0.251mg | 0.166mg | 9% |
| Fiber | 3.2g | 1.2g | 8% |
| Zinc | 0.22mg | 1.01mg | 7% |
| Vitamin B2 | 0mg | 0.087mg | 7% |
| Magnesium | 4mg | 32mg | 7% |
| Saturated fat | 1.415g | 0.307g | 5% |
| Potassium | 8mg | 188mg | 5% |
| Polyunsaturated fat | 0.911g | 0.377g | 4% |
| Vitamin C | 0.9mg | 4.1mg | 4% |
| Vitamin A | 20µg | 4µg | 2% |
| Calcium | 88mg | 83mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin K | 1.4µg | 0.5µg | 1% |
| Choline | 10.3mg | 17.5mg | 1% |
| Net carbs | 3.06g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0g | 1.53g | N/A |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.026mg | 0.221mg | 0% |
| Isoleucine | 0.031mg | 0.279mg | 0% |
| Leucine | 0.05mg | 0.523mg | 0% |
| Lysine | 0.032mg | 0.189mg | 0% |
| Methionine | 0.012mg | 0.145mg | 0% |
| Phenylalanine | 0.029mg | 0.32mg | 0% |
| Valine | 0.038mg | 0.374mg | 0% |
| Histidine | 0.023mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +679.6% |
| Contains more WaterWater | +894.9% |
| Contains more ProteinProtein | +1140.5% |
| Contains more CarbsCarbs | +1119% |
| Contains more OtherOther | +73.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2014.7% |
| Contains more Poly. FatPolyunsaturated fat | +141.6% |
| Contains less Sat. FatSaturated fat | -78.3% |
