Pilaf vs. Bean raw — In-Depth Nutrition Comparison
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The main differences between pilaf and bean raw
- Pilaf has more vitamin B3; however, bean raw has more copper, folate, fiber, phosphorus, potassium, magnesium, iron, and manganese.
- Daily need coverage for copper for bean raw is 81% higher.
- Bean raw has 109 times less sodium than pilaf. Pilaf has 1303mg of sodium, while bean raw has 12mg.
- Pilaf has a higher glycemic index than bean raw.
Food types used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Beans, pinto, mature seeds, raw.
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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 SeleniumSelenium | +16.1% |
| Contains more MagnesiumMagnesium | +450% |
| Contains more CalciumCalcium | +36.1% |
| Contains more PotassiumPotassium | +641% |
| Contains more IronIron | +107.8% |
| Contains more CopperCopper | +438% |
| Contains more ZincZinc | +125.7% |
| Contains more PhosphorusPhosphorus | +166.9% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +30.2% |
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 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +421.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +53.7% |
| Contains more Vitamin EVitamin E | +425% |
| Contains more Vitamin B1Vitamin B1 | +18.2% |
| Contains more Vitamin B2Vitamin B2 | +143.7% |
| Contains more Vitamin B6Vitamin B6 | +18.5% |
| Contains more Vitamin KVitamin K | +1020% |
| Contains more FolateFolate | +147.6% |
| Contains more CholineCholine | +278.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +11.4% |
| Contains more CarbsCarbs | +22% |
| Contains more OtherOther | +11.2% |
| Contains more ProteinProtein | +105.6% |
| Contains more WaterWater | +40.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +62.9% |
| Contains less Sat. FatSaturated fat | -23.5% |
~equal in
Polyunsaturated fat
~0.407g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +108.5% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +560% |
| Contains more GlucoseGlucose | +30% |
~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.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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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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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.166mg | 0.893mg | 81% |
| Folate | 212µg | 525µg | 78% |
| Fiber | 1.2g | 15.5g | 57% |
| Sodium | 1303mg | 12mg | 56% |
| Phosphorus | 154mg | 411mg | 37% |
| Potassium | 188mg | 1393mg | 35% |
| Magnesium | 32mg | 176mg | 34% |
| Iron | 2.44mg | 5.07mg | 33% |
| Vitamin B3 | 6.127mg | 1.174mg | 31% |
| Protein | 10.42g | 21.42g | 22% |
| Starch | 71.23g | 34.17g | 15% |
| Manganese | 0.882mg | 1.148mg | 12% |
| Zinc | 1.01mg | 2.28mg | 12% |
| Vitamin B2 | 0.087mg | 0.212mg | 10% |
| Vitamin B1 | 0.603mg | 0.713mg | 9% |
| Choline | 17.5mg | 66.2mg | 9% |
| Selenium | 32.4µg | 27.9µg | 8% |
| Vitamin B6 | 0.4mg | 0.474mg | 6% |
| Carbs | 76.31g | 62.55g | 5% |
| Vitamin K | 0.5µg | 5.6µg | 4% |
| Calcium | 83mg | 113mg | 3% |
| Vitamin C | 4.1mg | 6.3mg | 2% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Vitamin B5 | 0.715mg | 0.785mg | 1% |
| Calories | 359kcal | 347kcal | 1% |
| Vitamin E | 0.04mg | 0.21mg | 1% |
| Fats | 1.37g | 1.23g | 0% |
| Net carbs | 75.11g | 47.05g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 2.11g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Saturated fat | 0.307g | 0.235g | 0% |
| Monounsaturated fat | 0.373g | 0.229g | 0% |
| Polyunsaturated fat | 0.377g | 0.407g | 0% |
| Tryptophan | 0.086mg | 0.237mg | 0% |
| Threonine | 0.221mg | 0.81mg | 0% |
| Isoleucine | 0.279mg | 0.871mg | 0% |
| Leucine | 0.523mg | 1.558mg | 0% |
| Lysine | 0.189mg | 1.356mg | 0% |
| Methionine | 0.145mg | 0.259mg | 0% |
| Phenylalanine | 0.32mg | 1.095mg | 0% |
| Valine | 0.374mg | 0.998mg | 0% |
| Histidine | 0.15mg | 0.556mg | 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
47%
67%
Minerals Daily Need Coverage Score
77%
131%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 0.58g)
Which food is cheaper?
Pilaf is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 1291mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 0.072g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins