Pasta vs. Pilaf — In-Depth Nutrition Comparison
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What are the main differences between pasta and pilaf?
- Pasta has less folate, vitamin B1, vitamin B3, manganese, vitamin B6, iron, phosphorus, and vitamin B5 than pilaf.
- Pilaf's daily need coverage for sodium is 56% higher.
- Pasta has 33 times more cholesterol than pilaf. Pasta has 33mg of cholesterol, while pilaf has 1mg.
- Pasta has a lower glycemic index than pilaf.
We used Pasta, fresh-refrigerated, plain, cooked and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.
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 less SodiumSodium | -99.5% |
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more CalciumCalcium | +1283.3% |
| Contains more PotassiumPotassium | +683.3% |
| Contains more IronIron | +114% |
| Contains more CopperCopper | +78.5% |
| Contains more ZincZinc | +80.4% |
| Contains more PhosphorusPhosphorus | +144.4% |
| Contains more ManganeseManganese | +293.8% |
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 | +50% |
| Contains more Vitamin B2Vitamin B2 | +72.4% |
| Contains more Vitamin B12Vitamin B12 | +600% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +188.5% |
| Contains more Vitamin B3Vitamin B3 | +517.6% |
| Contains more Vitamin B5Vitamin B5 | +290.7% |
| Contains more Vitamin B6Vitamin B6 | +1076.5% |
| Contains more FolateFolate | +231.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +752.7% |
| Contains more ProteinProtein | +102.3% |
| Contains more FatsFats | +30.5% |
| Contains more CarbsCarbs | +206.1% |
| Contains more OtherOther | +1145.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -51.1% |
| Contains more Poly. FatPolyunsaturated fat | +13.8% |
| Contains more Mono. FatMonounsaturated fat | +200.8% |
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 Cholesterol |
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| Lower in price |
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| Rich in minerals |
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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 Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 32.4µg | 59% | |
| Sodium | 6mg | 1303mg | 56% |
| Folate | 64µg | 212µg | 37% |
| Vitamin B1 | 0.209mg | 0.603mg | 33% |
| Vitamin B3 | 0.992mg | 6.127mg | 32% |
| Starch | 71.23g | 29% | |
| Manganese | 0.224mg | 0.882mg | 29% |
| Vitamin B6 | 0.034mg | 0.4mg | 28% |
| Carbs | 24.93g | 76.31g | 17% |
| Iron | 1.14mg | 2.44mg | 16% |
| Phosphorus | 63mg | 154mg | 13% |
| Vitamin B5 | 0.183mg | 0.715mg | 11% |
| Protein | 5.15g | 10.42g | 11% |
| Calories | 131kcal | 359kcal | 11% |
| Cholesterol | 33mg | 1mg | 11% |
| Copper | 0.093mg | 0.166mg | 8% |
| Calcium | 6mg | 83mg | 8% |
| Vitamin B2 | 0.15mg | 0.087mg | 5% |
| Fiber | 1.2g | 5% | |
| Vitamin B12 | 0.14µg | 0.02µg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Potassium | 24mg | 188mg | 5% |
| Zinc | 0.56mg | 1.01mg | 4% |
| Magnesium | 18mg | 32mg | 3% |
| Choline | 17.5mg | 3% | |
| Monounsaturated fat | 0.124g | 0.373g | 1% |
| Saturated fat | 0.15g | 0.307g | 1% |
| Fats | 1.05g | 1.37g | 0% |
| Net carbs | 24.93g | 75.11g | N/A |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 6µg | 4µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Polyunsaturated fat | 0.429g | 0.377g | 0% |
| Tryptophan | 0.065mg | 0.086mg | 0% |
| Threonine | 0.134mg | 0.221mg | 0% |
| Isoleucine | 0.197mg | 0.279mg | 0% |
| Leucine | 0.348mg | 0.523mg | 0% |
| Lysine | 0.097mg | 0.189mg | 0% |
| Methionine | 0.079mg | 0.145mg | 0% |
| Phenylalanine | 0.247mg | 0.32mg | 0% |
| Valine | 0.217mg | 0.374mg | 0% |
| Histidine | 0.103mg | 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
15%
47%
Minerals Daily Need Coverage Score
16%
77%
Comparison summary
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 32mg)
Which food is cheaper?
Pilaf is cheaper (difference - $3)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 1297mg)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 0.157g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 11)