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Pilaf vs. Arrowroot — In-Depth Nutrition Comparison

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How are pilaf and arrowroot different?

  • Pilaf is higher in selenium, vitamin B1, manganese, vitamin B3, vitamin B6, vitamin B5, and phosphorus; however, arrowroot is richer in folate and potassium.
  • Daily need coverage for selenium for pilaf is 58% higher.
  • Pilaf contains 50 times more sodium than arrowroot. While pilaf contains 1303mg of sodium, arrowroot contains only 26mg.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Arrowroot, raw are the varieties used in this article.

Infographic

Pilaf vs Arrowroot 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
7
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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +1283.3%
Contains more CopperCopper +37.2%
Contains more ZincZinc +60.3%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +406.9%
Contains more SeleniumSelenium +4528.6%
Contains more PotassiumPotassium +141.5%
Contains less SodiumSodium -98%
~equal in Iron ~2.22mg

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
11
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +115.8%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +321.7%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin B3Vitamin B3 +261.9%
Contains more Vitamin B5Vitamin B5 +144.9%
Contains more Vitamin B6Vitamin B6 +50.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +59.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +145.8%
Contains more FatsFats +585%
Contains more CarbsCarbs +469.9%
Contains more OtherOther +171.8%
Contains more WaterWater +904.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +9225%
Contains more Poly. FatPolyunsaturated fat +309.8%
Contains less Sat. FatSaturated fat -87.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Arrowroot DV% diff.
Selenium 32.4µg 0.7µg 58%
Sodium 1303mg 26mg 56%
Vitamin B1 0.603mg 0.143mg 38%
Folate 212µg 338µg 32%
Manganese 0.882mg 0.174mg 31%
Starch 71.23g 29%
Vitamin B3 6.127mg 1.693mg 28%
Carbs 76.31g 13.39g 21%
Calories 359kcal 65kcal 15%
Protein 10.42g 4.24g 12%
Vitamin B6 0.4mg 0.266mg 10%
Calcium 83mg 6mg 8%
Vitamin B5 0.715mg 0.292mg 8%
Phosphorus 154mg 98mg 8%
Potassium 188mg 454mg 8%
Copper 0.166mg 0.121mg 5%
Zinc 1.01mg 0.63mg 3%
Choline 17.5mg 3%
Iron 2.44mg 2.22mg 3%
Vitamin B2 0.087mg 0.059mg 2%
Polyunsaturated fat 0.377g 0.092g 2%
Vitamin C 4.1mg 1.9mg 2%
Fats 1.37g 0.2g 2%
Magnesium 32mg 25mg 2%
Vitamin B12 0.02µg 0µg 1%
Monounsaturated fat 0.373g 0.004g 1%
Saturated fat 0.307g 0.039g 1%
Net carbs 75.11g 12.09g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g N/A
Fiber 1.2g 1.3g 0%
Vitamin E 0.04mg 0%
Vitamin A 4µg 1µg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Arrowroot
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
32%
Arrowroot
Minerals Daily Need Coverage Score
77%
Pilaf
27%
Arrowroot

Comparison summary

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 Cholesterol?
Arrowroot
Arrowroot is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 1277mg)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 0.268g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 2)
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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.