Pilaf vs. Black gram — In-Depth Nutrition Comparison
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A recap on differences between pilaf and black gram
- Pilaf has more selenium, vitamin B3, and vitamin B1; however, black gram is higher in copper, fiber, iron, magnesium, phosphorus, and manganese.
- Black gram covers your daily copper needs 91% more than pilaf.
- Black gram contains 34 times less sodium than pilaf. Pilaf contains 1303mg of sodium, while black gram contains 38mg.
- The glycemic index of pilaf is higher.
Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Mungo beans, 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 | +295.1% |
| Contains more MagnesiumMagnesium | +734.4% |
| Contains more CalciumCalcium | +66.3% |
| Contains more PotassiumPotassium | +422.9% |
| Contains more IronIron | +210.2% |
| Contains more CopperCopper | +491% |
| Contains more ZincZinc | +231.7% |
| Contains more PhosphorusPhosphorus | +146.1% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +73.1% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +120.9% |
| Contains more Vitamin B3Vitamin B3 | +323.4% |
| Contains more Vitamin B6Vitamin B6 | +42.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +192% |
| Contains more Vitamin B5Vitamin B5 | +26.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.166mg | 0.981mg | 91% |
| Fiber | 1.2g | 18.3g | 68% |
| Iron | 2.44mg | 7.57mg | 64% |
| Magnesium | 32mg | 267mg | 56% |
| Sodium | 1303mg | 38mg | 55% |
| Selenium | 32.4µg | 8.2µg | 44% |
| Phosphorus | 154mg | 379mg | 32% |
| Protein | 10.42g | 25.21g | 30% |
| Vitamin B3 | 6.127mg | 1.447mg | 29% |
| Starch | 71.23g | 29% | |
| Manganese | 0.882mg | 1.527mg | 28% |
| Vitamin B1 | 0.603mg | 0.273mg | 28% |
| Potassium | 188mg | 983mg | 23% |
| Zinc | 1.01mg | 3.35mg | 21% |
| Vitamin B2 | 0.087mg | 0.254mg | 13% |
| Vitamin B6 | 0.4mg | 0.281mg | 9% |
| Calcium | 83mg | 138mg | 6% |
| Carbs | 76.31g | 58.99g | 6% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Polyunsaturated fat | 0.377g | 1.071g | 5% |
| Vitamin B5 | 0.715mg | 0.906mg | 4% |
| Choline | 17.5mg | 3% | |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Folate | 212µg | 216µg | 1% |
| Monounsaturated fat | 0.373g | 0.085g | 1% |
| Saturated fat | 0.307g | 0.114g | 1% |
| Calories | 359kcal | 341kcal | 1% |
| Fats | 1.37g | 1.64g | 0% |
| Net carbs | 75.11g | 40.69g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 4µg | 1µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.086mg | 0.263mg | 0% |
| Threonine | 0.221mg | 0.875mg | 0% |
| Isoleucine | 0.279mg | 1.287mg | 0% |
| Leucine | 0.523mg | 2.089mg | 0% |
| Lysine | 0.189mg | 1.674mg | 0% |
| Methionine | 0.145mg | 0.367mg | 0% |
| Phenylalanine | 0.32mg | 1.473mg | 0% |
| Valine | 0.374mg | 1.416mg | 0% |
| Histidine | 0.15mg | 0.706mg | 0% |
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:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
| Contains more CarbsCarbs | +29.4% |
| Contains more OtherOther | +14.9% |
| Contains more ProteinProtein | +141.9% |
| Contains more FatsFats | +19.7% |
| Contains more WaterWater | +34.3% |
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
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
| Contains more Mono. FatMonounsaturated fat | +338.8% |
| Contains less Sat. FatSaturated fat | -62.9% |
| Contains more Poly. FatPolyunsaturated fat | +184.1% |