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Pilaf vs. Almond butter — In-Depth Nutrition Comparison

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What are the differences between pilaf and almond butter?

  • Pilaf is higher in selenium, vitamin B1, and folate, yet almond butter is higher in vitamin E, copper, vitamin B2, magnesium, manganese, and phosphorus.
  • Almond butter's daily need coverage for vitamin E is 161% more.
  • Pilaf has 186 times more sodium than almond butter. While pilaf has 1303mg of sodium, almond butter has only 7mg.

We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Nuts, almond butter, plain, without salt added types in this article.

Infographic

Pilaf vs Almond butter 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.
Pilaf
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more SeleniumSelenium +1250%
Contains more MagnesiumMagnesium +771.9%
Contains more CalciumCalcium +318.1%
Contains more PotassiumPotassium +297.9%
Contains more IronIron +43%
Contains more CopperCopper +462.7%
Contains more ZincZinc +225.7%
Contains more PhosphorusPhosphorus +229.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +141.6%

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.
Pilaf
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1370.7%
Contains more Vitamin B3Vitamin B3 +94.2%
Contains more Vitamin B5Vitamin B5 +124.8%
Contains more Vitamin B6Vitamin B6 +288.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more Vitamin EVitamin E +60425%
Contains more Vitamin B2Vitamin B2 +979.3%
Contains more CholineCholine +197.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +305.5%
Contains more WaterWater +390.2%
Contains more OtherOther +25.3%
Contains more ProteinProtein +101.2%
Contains more FatsFats +3951.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +8598.4%
Contains more Poly. FatPolyunsaturated fat +3510.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
3
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +88937.5%
Contains more GlucoseGlucose +400%
Contains more MaltoseMaltose +1514.3%
Contains more SucroseSucrose +1346.7%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Almond butter DV% diff.
Vitamin E 0.04mg 24.21mg 161%
Polyunsaturated fat 0.377g 13.613g 88%
Copper 0.166mg 0.934mg 85%
Fats 1.37g 55.5g 83%
Monounsaturated fat 0.373g 32.445g 80%
Vitamin B2 0.087mg 0.939mg 66%
Magnesium 32mg 279mg 59%
Sodium 1303mg 7mg 56%
Selenium 32.4µg 2.4µg 55%
Manganese 0.882mg 2.131mg 54%
Phosphorus 154mg 508mg 51%
Vitamin B1 0.603mg 0.041mg 47%
Folate 212µg 53µg 40%
Fiber 1.2g 10.3g 36%
Starch 71.23g 0.08g 29%
Calcium 83mg 347mg 26%
Vitamin B6 0.4mg 0.103mg 23%
Zinc 1.01mg 3.29mg 21%
Protein 10.42g 20.96g 21%
Vitamin B3 6.127mg 3.155mg 19%
Carbs 76.31g 18.82g 19%
Saturated fat 0.307g 4.152g 17%
Potassium 188mg 748mg 16%
Calories 359kcal 614kcal 13%
Iron 2.44mg 3.49mg 13%
Vitamin B5 0.715mg 0.318mg 8%
Choline 17.5mg 52.1mg 6%
Vitamin C 4.1mg 0mg 5%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 8.52g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 4.43g N/A
Vitamin A 4µg 0µg 0%
Vitamin K 0.5µg 0µg 0%
Tryptophan 0.086mg 0.159mg 0%
Threonine 0.221mg 0.555mg 0%
Isoleucine 0.279mg 0.813mg 0%
Leucine 0.523mg 1.483mg 0%
Lysine 0.189mg 0.612mg 0%
Methionine 0.145mg 0.122mg 0%
Phenylalanine 0.32mg 1.149mg 0%
Valine 0.374mg 0.937mg 0%
Histidine 0.15mg 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Pilaf
68%
Almond butter
Minerals Daily Need Coverage Score
77%
Pilaf
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 3.845g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $3)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 1296mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.