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

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A recap on differences between pilaf and broad bean raw

  • Pilaf has more selenium, vitamin B1, vitamin B3, vitamin B6, and folate; however, broad bean raw is higher in vitamin K, copper, fiber, and vitamin B2.
  • Pilaf covers your daily selenium needs 57% more than broad bean raw.
  • Broad bean raw contains 52 times less sodium than pilaf. Pilaf contains 1303mg of sodium, while broad bean raw contains 25mg.
  • The glycemic index of broad bean raw is higher.

Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Beans, fava, in pod, raw.

Infographic

Pilaf vs Broad 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
5
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +124.3%
Contains more IronIron +57.4%
Contains more PhosphorusPhosphorus +19.4%
Contains more ManganeseManganese +33.4%
Contains more SeleniumSelenium +3950%
Contains more PotassiumPotassium +76.6%
Contains more CopperCopper +142.2%
Contains less SodiumSodium -98.1%
~equal in Magnesium ~33mg
~equal in Zinc ~1mg

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
7
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +353.4%
Contains more Vitamin B3Vitamin B3 +172.4%
Contains more Vitamin B5Vitamin B5 +217.8%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +43.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +325%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin KVitamin K +8080%
~equal in Vitamin C ~3.7mg
~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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +31.6%
Contains more FatsFats +87.7%
Contains more CarbsCarbs +332.8%
Contains more OtherOther +244.6%
Contains more WaterWater +803%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +258.7%
Contains less Sat. FatSaturated fat -61.6%
~equal in Polyunsaturated fat ~0.342g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Broad bean raw DV% diff.
Selenium 32.4µg 0.8µg 57%
Sodium 1303mg 25mg 56%
Vitamin B1 0.603mg 0.133mg 39%
Vitamin K 0.5µg 40.9µg 34%
Starch 71.23g 29%
Copper 0.166mg 0.402mg 26%
Fiber 1.2g 7.5g 25%
Vitamin B3 6.127mg 2.249mg 24%
Vitamin B6 0.4mg 0.104mg 23%
Carbs 76.31g 17.63g 20%
Folate 212µg 148µg 16%
Vitamin B2 0.087mg 0.29mg 16%
Calories 359kcal 88kcal 14%
Iron 2.44mg 1.55mg 11%
Vitamin B5 0.715mg 0.225mg 10%
Manganese 0.882mg 0.661mg 10%
Vitamin E 0.04mg 1.16mg 7%
Calcium 83mg 37mg 5%
Protein 10.42g 7.92g 5%
Phosphorus 154mg 129mg 4%
Potassium 188mg 332mg 4%
Choline 17.5mg 3%
Saturated fat 0.307g 0.118g 1%
Vitamin A 4µg 17µg 1%
Vitamin B12 0.02µg 0µg 1%
Monounsaturated fat 0.373g 0.104g 1%
Fats 1.37g 0.73g 1%
Vitamin C 4.1mg 3.7mg 0%
Net carbs 75.11g 10.13g N/A
Cholesterol 1mg 0mg 0%
Magnesium 32mg 33mg 0%
Sugar 1.53g 9.21g N/A
Zinc 1.01mg 1mg 0%
Polyunsaturated fat 0.377g 0.342g 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 Broad bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
Broad bean raw
Minerals Daily Need Coverage Score
77%
Pilaf
43%
Broad bean raw

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 7.68g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 19)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.6)
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?
Broad bean raw
Broad bean raw is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Broad bean raw
Broad bean raw contains less Sodium (difference - 1278mg)
Which food is lower in Saturated fat?
Broad bean raw
Broad bean raw is lower in Saturated fat (difference - 0.189g)

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.