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  6. Pilaf vs. Cranberry bean raw

Pilaf vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between pilaf and cranberry bean raw

  • Pilaf has more selenium and vitamin B3, while cranberry bean raw has more folate, fiber, copper, potassium, iron, phosphorus, and magnesium.
  • Cranberry bean raw's daily need coverage for folate is 98% higher.
  • Cranberry bean raw contains 217 times less sodium than pilaf. Pilaf contains 1303mg of sodium, while cranberry bean raw contains 6mg.
  • Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, 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, cranberry (roman), mature seeds, raw.

Infographic

Pilaf vs Cranberry bean raw 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
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more SeleniumSelenium +155.1%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +53%
Contains more PotassiumPotassium +608.5%
Contains more IronIron +104.9%
Contains more CopperCopper +378.3%
Contains more ZincZinc +259.4%
Contains more PhosphorusPhosphorus +141.6%
Contains less SodiumSodium -99.5%
~equal in Manganese ~0.92mg

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
Pilaf
8
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +321.1%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +23.9%
Contains more Vitamin B2Vitamin B2 +144.8%
Contains more FolateFolate +184.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.748mg

All nutrients comparison - raw data values

Nutrient Pilaf Cranberry bean raw DV% diff.
Folate 212µg 604µg 98%
Fiber 1.2g 24.7g 94%
Copper 0.166mg 0.794mg 70%
Sodium 1303mg 6mg 56%
Selenium 32.4µg 12.7µg 36%
Potassium 188mg 1332mg 34%
Iron 2.44mg 5mg 32%
Phosphorus 154mg 372mg 31%
Magnesium 32mg 156mg 30%
Starch 71.23g 29%
Vitamin B3 6.127mg 1.455mg 29%
Protein 10.42g 23.03g 25%
Zinc 1.01mg 3.63mg 24%
Vitamin B1 0.603mg 0.747mg 12%
Vitamin B2 0.087mg 0.213mg 10%
Vitamin B6 0.4mg 0.309mg 7%
Vitamin C 4.1mg 0mg 5%
Carbs 76.31g 60.05g 5%
Calcium 83mg 127mg 4%
Choline 17.5mg 3%
Manganese 0.882mg 0.92mg 2%
Polyunsaturated fat 0.377g 0.527g 1%
Vitamin B12 0.02µg 0µg 1%
Monounsaturated fat 0.373g 0.106g 1%
Calories 359kcal 335kcal 1%
Vitamin B5 0.715mg 0.748mg 1%
Fats 1.37g 1.23g 0%
Net carbs 75.11g 35.35g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin A 4µg 0µg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.307g 0.316g 0%
Tryptophan 0.086mg 0.273mg 0%
Threonine 0.221mg 0.969mg 0%
Isoleucine 0.279mg 1.017mg 0%
Leucine 0.523mg 1.838mg 0%
Lysine 0.189mg 1.58mg 0%
Methionine 0.145mg 0.346mg 0%
Phenylalanine 0.32mg 1.245mg 0%
Valine 0.374mg 1.205mg 0%
Histidine 0.15mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +11.4%
Contains more CarbsCarbs +27.1%
Contains more OtherOther +17%
Contains more ProteinProtein +121%
Contains more WaterWater +54.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +251.9%
Contains more Poly. FatPolyunsaturated fat +39.8%
~equal in Saturated fat ~0.316g

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.