Pilaf vs. Buckwheat — In-Depth Nutrition Comparison
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Important differences between pilaf and buckwheat
- Pilaf has more selenium, folate, vitamin B1, vitamin B3, vitamin B6, manganese, iron, phosphorus, and calcium than buckwheat.
- Pilaf's daily need coverage for sodium is 56% more.
- Pilaf contains 15 times more folate than buckwheat. Pilaf contains 212µg of folate, while buckwheat contains 14µg.
- Buckwheat contains less sodium.
The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Buckwheat groats, roasted, cooked.
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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 | +1085.7% |
| Contains more PotassiumPotassium | +113.6% |
| Contains more IronIron | +205% |
| Contains more CopperCopper | +13.7% |
| Contains more ZincZinc | +65.6% |
| Contains more PhosphorusPhosphorus | +120% |
| Contains more ManganeseManganese | +118.9% |
| Contains more SeleniumSelenium | +1372.7% |
| Contains more MagnesiumMagnesium | +59.4% |
| Contains less SodiumSodium | -99.7% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1407.5% |
| Contains more Vitamin B2Vitamin B2 | +123.1% |
| Contains more Vitamin B3Vitamin B3 | +551.8% |
| Contains more Vitamin B5Vitamin B5 | +99.2% |
| Contains more Vitamin B6Vitamin B6 | +419.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1414.3% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin KVitamin K | +280% |
| Contains more CholineCholine | +14.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1303mg | 4mg | 56% |
| Selenium | 32.4µg | 2.2µg | 55% |
| Folate | 212µg | 14µg | 50% |
| Vitamin B1 | 0.603mg | 0.04mg | 47% |
| Vitamin B3 | 6.127mg | 0.94mg | 32% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.4mg | 0.077mg | 25% |
| Manganese | 0.882mg | 0.403mg | 21% |
| Iron | 2.44mg | 0.8mg | 21% |
| Carbs | 76.31g | 19.94g | 19% |
| Protein | 10.42g | 3.38g | 14% |
| Calories | 359kcal | 92kcal | 13% |
| Phosphorus | 154mg | 70mg | 12% |
| Calcium | 83mg | 7mg | 8% |
| Vitamin B5 | 0.715mg | 0.359mg | 7% |
| Fiber | 1.2g | 2.7g | 6% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Magnesium | 32mg | 51mg | 5% |
| Zinc | 1.01mg | 0.61mg | 4% |
| Vitamin B2 | 0.087mg | 0.039mg | 4% |
| Potassium | 188mg | 88mg | 3% |
| Copper | 0.166mg | 0.146mg | 2% |
| Polyunsaturated fat | 0.377g | 0.188g | 1% |
| Saturated fat | 0.307g | 0.134g | 1% |
| Fats | 1.37g | 0.62g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Vitamin K | 0.5µg | 1.9µg | 1% |
| Net carbs | 75.11g | 17.24g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0.9g | N/A |
| Vitamin E | 0.04mg | 0.09mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Choline | 17.5mg | 20.1mg | 0% |
| Monounsaturated fat | 0.373g | 0.188g | 0% |
| Tryptophan | 0.086mg | 0.049mg | 0% |
| Threonine | 0.221mg | 0.129mg | 0% |
| Isoleucine | 0.279mg | 0.127mg | 0% |
| Leucine | 0.523mg | 0.212mg | 0% |
| Lysine | 0.189mg | 0.172mg | 0% |
| Methionine | 0.145mg | 0.044mg | 0% |
| Phenylalanine | 0.32mg | 0.133mg | 0% |
| Valine | 0.374mg | 0.173mg | 0% |
| Histidine | 0.15mg | 0.079mg | 0% |
| Fructose | 0g | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +208.3% |
| Contains more FatsFats | +121% |
| Contains more CarbsCarbs | +282.7% |
| Contains more OtherOther | +797.7% |
| Contains more WaterWater | +840.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +98.4% |
| Contains more Poly. FatPolyunsaturated fat | +100.5% |
| Contains less Sat. FatSaturated fat | -56.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +33.3% |
| Contains more GlucoseGlucose | +100% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
