Pilaf vs. Beans — In-Depth Nutrition Comparison
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Differences between pilaf and beans
- Pilaf has more selenium, folate, vitamin B1, vitamin B3, iron, vitamin B6, and phosphorus, while beans have more fiber.
- Pilaf's daily need coverage for sodium is 57% higher.
- Beans contain 14 times less vitamin B3 than pilaf. Pilaf contains 6.127mg of vitamin B3, while beans contain 0.43mg.
- The amount of sodium in beans is lower.
- Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of pilaf is 60.
The food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Beans, baked, canned, no salt added.
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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 CalciumCalcium | +66% |
| Contains more IronIron | +741.4% |
| Contains more PhosphorusPhosphorus | +48.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +620% |
| Contains more PotassiumPotassium | +57.4% |
| Contains more CopperCopper | +24.1% |
| Contains more ZincZinc | +38.6% |
| Contains less SodiumSodium | -99.9% |
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 CVitamin C | +32.3% |
| Contains more Vitamin B1Vitamin B1 | +302% |
| Contains more Vitamin B2Vitamin B2 | +45% |
| Contains more Vitamin B3Vitamin B3 | +1324.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +207.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +783.3% |
| Contains more Vitamin AVitamin A | +25% |
| Contains more Vitamin EVitamin E | +275% |
| Contains more Vitamin KVitamin K | +60% |
| Contains more CholineCholine | +76% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1303mg | 1mg | 57% |
| Selenium | 32.4µg | 4.5µg | 51% |
| Folate | 212µg | 24µg | 47% |
| Vitamin B1 | 0.603mg | 0.15mg | 38% |
| Manganese | 0.882mg | 38% | |
| Vitamin B3 | 6.127mg | 0.43mg | 36% |
| Starch | 71.23g | 29% | |
| Iron | 2.44mg | 0.29mg | 27% |
| Vitamin B6 | 0.4mg | 0.13mg | 21% |
| Carbs | 76.31g | 20.49g | 19% |
| Fiber | 1.2g | 5.5g | 17% |
| Vitamin B5 | 0.715mg | 14% | |
| Calories | 359kcal | 105kcal | 13% |
| Protein | 10.42g | 4.8g | 11% |
| Phosphorus | 154mg | 104mg | 7% |
| Copper | 0.166mg | 0.206mg | 4% |
| Zinc | 1.01mg | 1.4mg | 4% |
| Calcium | 83mg | 50mg | 3% |
| Potassium | 188mg | 296mg | 3% |
| Choline | 17.5mg | 30.8mg | 2% |
| Vitamin B2 | 0.087mg | 0.06mg | 2% |
| Vitamin E | 0.04mg | 0.15mg | 1% |
| Polyunsaturated fat | 0.377g | 0.172g | 1% |
| Vitamin C | 4.1mg | 3.1mg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Fats | 1.37g | 0.4g | 1% |
| Saturated fat | 0.307g | 0.103g | 1% |
| Monounsaturated fat | 0.373g | 0.035g | 1% |
| Net carbs | 75.11g | 14.99g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 1.53g | 7.78g | N/A |
| Vitamin A | 4µg | 5µg | 0% |
| Vitamin K | 0.5µg | 0.8µg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +117.1% |
| Contains more FatsFats | +242.5% |
| Contains more CarbsCarbs | +272.4% |
| Contains more OtherOther | +125.7% |
| Contains more WaterWater | +803% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +965.7% |
| Contains more Poly. FatPolyunsaturated fat | +119.2% |
| Contains less Sat. FatSaturated fat | -66.4% |
