Pilaf vs. Navy bean raw — In-Depth Nutrition Comparison
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How are pilaf and navy bean raw different?
- Pilaf is richer in selenium, vitamin B3, manganese, folate, vitamin B1, and vitamin B6, while navy bean raw is higher in copper, magnesium, and vitamin C.
- Pilaf covers your daily need for selenium, 58% more than navy bean raw.
- Pilaf contains 100 times more sodium than navy bean raw. Pilaf contains 1303mg of sodium, while navy bean raw contains 13mg.
- Pilaf has a higher glycemic index (60) than navy bean raw (39).
Rice and vermicelli mix, rice pilaf flavor, unprepared and Beans, navy, mature seeds, sprouted, raw types were used in this article.
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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 | +453.3% |
| Contains more IronIron | +26.4% |
| Contains more ZincZinc | +13.5% |
| Contains more PhosphorusPhosphorus | +54% |
| Contains more ManganeseManganese | +116.2% |
| Contains more SeleniumSelenium | +5300% |
| Contains more MagnesiumMagnesium | +215.6% |
| Contains more PotassiumPotassium | +63.3% |
| Contains more CopperCopper | +114.5% |
| Contains less SodiumSodium | -99% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +54.6% |
| Contains more Vitamin B3Vitamin B3 | +402.2% |
| Contains more Vitamin B6Vitamin B6 | +109.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +60.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +358.5% |
| Contains more Vitamin B2Vitamin B2 | +147.1% |
| Contains more Vitamin B5Vitamin B5 | +15.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more ProteinProtein | +69.4% |
| Contains more FatsFats | +95.7% |
| Contains more CarbsCarbs | +484.8% |
| Contains more OtherOther | +306.3% |
| Contains more WaterWater | +884.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +617.3% |
| Contains less Sat. FatSaturated fat | -72.3% |
~equal in
Polyunsaturated fat
~0.407g
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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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 32.4µg | 0.6µg | 58% |
| Sodium | 1303mg | 13mg | 56% |
| Vitamin B3 | 6.127mg | 1.22mg | 31% |
| Starch | 71.23g | 29% | |
| Copper | 0.166mg | 0.356mg | 21% |
| Carbs | 76.31g | 13.05g | 21% |
| Manganese | 0.882mg | 0.408mg | 21% |
| Folate | 212µg | 132µg | 20% |
| Vitamin B1 | 0.603mg | 0.39mg | 18% |
| Vitamin C | 4.1mg | 18.8mg | 16% |
| Vitamin B6 | 0.4mg | 0.191mg | 16% |
| Magnesium | 32mg | 101mg | 16% |
| Calories | 359kcal | 67kcal | 15% |
| Vitamin B2 | 0.087mg | 0.215mg | 10% |
| Protein | 10.42g | 6.15g | 9% |
| Phosphorus | 154mg | 100mg | 8% |
| Calcium | 83mg | 15mg | 7% |
| Iron | 2.44mg | 1.93mg | 6% |
| Fiber | 1.2g | 5% | |
| Potassium | 188mg | 307mg | 4% |
| Choline | 17.5mg | 3% | |
| Vitamin B5 | 0.715mg | 0.825mg | 2% |
| Monounsaturated fat | 0.373g | 0.052g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Zinc | 1.01mg | 0.89mg | 1% |
| Fats | 1.37g | 0.7g | 1% |
| Saturated fat | 0.307g | 0.085g | 1% |
| Net carbs | 75.11g | 13.05g | 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% | |
| Polyunsaturated fat | 0.377g | 0.407g | 0% |
| Tryptophan | 0.086mg | 0.064mg | 0% |
| Threonine | 0.221mg | 0.258mg | 0% |
| Isoleucine | 0.279mg | 0.273mg | 0% |
| Leucine | 0.523mg | 0.442mg | 0% |
| Lysine | 0.189mg | 0.35mg | 0% |
| Methionine | 0.145mg | 0.064mg | 0% |
| Phenylalanine | 0.32mg | 0.31mg | 0% |
| Valine | 0.374mg | 0.316mg | 0% |
| Histidine | 0.15mg | 0.172mg | 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%
33%
Minerals Daily Need Coverage Score
77%
42%
Comparison summary
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is cheaper?
Pilaf is cheaper (difference - $1.3)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Navy bean raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 1290mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.222g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 21)