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Pilaf vs. Arepa — In-Depth Nutrition Comparison

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What are the differences between Pilaf and Arepa?

  • Pilaf is richer than Arepa in Selenium, Vitamin B1, Manganese, Vitamin B3, Vitamin B6, Iron, Copper, and Vitamin B5.
  • Pilaf's daily need coverage for Selenium is 48% more.
  • Pilaf has 9 times more Vitamin B1 than Arepa. While Pilaf has 0.603mg of Vitamin B1, Arepa has only 0.07mg.
  • The amount of Sodium in Arepa is lower.

We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Restaurant, Latino, arepa (unleavened cornmeal bread) types in this article.

Infographic

Pilaf vs Arepa 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
8
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%
Arepa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 27% 7.8% 39% 10% 22% 50% 35% 15% 33%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +113.6%
Contains more IronIron +134.6%
Contains more CopperCopper +453.3%
Contains more ZincZinc +26.3%
Contains more PhosphorusPhosphorus +31.6%
Contains more ManganeseManganese +660.3%
Contains more SeleniumSelenium +431.1%
Contains less SodiumSodium -79.3%
~equal in Calcium ~89mg

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% 0.84% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Arepa
3
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% 13% 5.8% 0% 18% 9.7% 17% 12% 25% 0% 8.8% 0% 2.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +761.4%
Contains more Vitamin B2Vitamin B2 +107.1%
Contains more Vitamin B3Vitamin B3 +590%
Contains more Vitamin B5Vitamin B5 +254%
Contains more Vitamin B6Vitamin B6 +273.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +297.7%
Contains more Vitamin AVitamin A +1421.4%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin KVitamin K +600%
~equal in Vitamin D ~µg

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
Arepa
2
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
Contains more ProteinProtein +90.1%
Contains more CarbsCarbs +105.5%
Contains more OtherOther +221.7%
Contains more FatsFats +292.7%
Contains more WaterWater +531.8%

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
Arepa
2
54% 28% 18%
Saturated Fat: Sat. Fat 2.902 g
Monounsaturated Fat: Mono. Fat 1.514 g
Polyunsaturated fat: Poly. Fat 0.989 g
Contains less Sat. FatSaturated Fat -89.4%
Contains more Mono. FatMonounsaturated Fat +305.9%
Contains more Poly. FatPolyunsaturated fat +162.3%

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
Arepa
1
45% 55%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.41 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +175.6%
~equal in Sucrose ~0.33g
~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 Arepa
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pilaf Arepa Opinion
Calories 359kcal 219kcal Pilaf
Protein 10.42g 5.48g Pilaf
Fats 1.37g 5.38g Arepa
Vitamin C 4.1mg Pilaf
Net carbs 75.11g 34.54g Pilaf
Carbs 76.31g 37.14g Pilaf
Cholesterol 1mg 5mg Pilaf
Magnesium 32mg 27mg Pilaf
Calcium 83mg 89mg Arepa
Potassium 188mg 88mg Pilaf
Iron 2.44mg 1.04mg Pilaf
Sugar 1.53g 0.87g Arepa
Fiber 1.2g 2.6g Arepa
Copper 0.166mg 0.03mg Pilaf
Zinc 1.01mg 0.8mg Pilaf
Starch 71.23g Pilaf
Phosphorus 154mg 117mg Pilaf
Sodium 1303mg 270mg Arepa
Vitamin A 14IU 213IU Arepa
Vitamin A 4µg 61µg Arepa
Vitamin E 0.04mg 0.29mg Arepa
Manganese 0.882mg 0.116mg Pilaf
Selenium 32.4µg 6.1µg Pilaf
Vitamin B1 0.603mg 0.07mg Pilaf
Vitamin B2 0.087mg 0.042mg Pilaf
Vitamin B3 6.127mg 0.888mg Pilaf
Vitamin B5 0.715mg 0.202mg Pilaf
Vitamin B6 0.4mg 0.107mg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 3.5µg Arepa
Folate 212µg Pilaf
Trans Fat 0g 0.157g Pilaf
Choline 17.5mg 4.4mg Pilaf
Saturated Fat 0.307g 2.902g Pilaf
Monounsaturated Fat 0.373g 1.514g Arepa
Polyunsaturated fat 0.377g 0.989g Arepa
Tryptophan 0.086mg 0.048mg Pilaf
Threonine 0.221mg 0.193mg Pilaf
Isoleucine 0.279mg 0.207mg Pilaf
Leucine 0.523mg 0.671mg Arepa
Lysine 0.189mg 0.228mg Arepa
Methionine 0.145mg 0.131mg Pilaf
Phenylalanine 0.32mg 0.276mg Pilaf
Valine 0.374mg 0.276mg Pilaf
Histidine 0.15mg 0.166mg Arepa
Omega-3 - EPA 0g 0.003g Arepa
Omega-3 - ALA 0.065g Arepa
Omega-3 - DPA 0g 0.003g Arepa
Omega-6 - Gamma-linoleic acid 0.002g Arepa
Omega-6 - Dihomo-gamma-linoleic acid 0.005g Arepa
Omega-6 - Eicosadienoic acid 0g 0.003g Arepa
Omega-6 - Linoleic acid 0.825g Arepa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Arepa
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
8%
Arepa
Minerals Daily Need Coverage Score
77%
Pilaf
26%
Arepa

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 2.595g)
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?
Arepa
Arepa is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Arepa
Arepa contains less Sodium (difference - 1033mg)
Which food is lower in glycemic index?
Arepa
Arepa is lower in glycemic index (difference - 5)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/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.