Pilaf vs. Cauliflower — In-Depth Nutrition Comparison
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What are the differences between Pilaf and Cauliflower?
- Pilaf is higher in Selenium, Vitamin B1, Folate, Vitamin B3, Manganese, Iron, Vitamin B6, and Phosphorus, yet Cauliflower is higher in Vitamin C.
- Pilaf's daily need coverage for Selenium is 58% more.
- Pilaf has 43 times more Sodium than Cauliflower. While Pilaf has 1303mg of Sodium, Cauliflower has only 30mg.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Cauliflower, raw types in this article.
Infographic
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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
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Calcium
+277.3%
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Iron
+481%
Contains
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Magnesium
+113.3%
Contains
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Phosphorus
+250%
Contains
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Zinc
+274.1%
Contains
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Copper
+325.6%
Contains
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Manganese
+469%
Contains
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Selenium
+5300%
Contains
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Potassium
+59%
Contains
less
Sodium
-97.7%
Contains
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Calcium
+277.3%
Contains
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Iron
+481%
Contains
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Magnesium
+113.3%
Contains
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Phosphorus
+250%
Contains
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Zinc
+274.1%
Contains
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Copper
+325.6%
Contains
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Manganese
+469%
Contains
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Selenium
+5300%
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Potassium
+59%
Contains
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Sodium
-97.7%
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
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Vitamin A
+∞%
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Vitamin B1
+1106%
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Vitamin B2
+45%
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Vitamin B3
+1108.5%
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Vitamin B6
+117.4%
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Folate
+271.9%
Contains
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Vitamin B12
+∞%
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Vitamin E
+100%
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Vitamin C
+1075.6%
Contains
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Vitamin K
+3000%
Equal in Vitamin B5 - 0.667
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Vitamin A
+∞%
Contains
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Vitamin B1
+1106%
Contains
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Vitamin B2
+45%
Contains
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Vitamin B3
+1108.5%
Contains
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Vitamin B6
+117.4%
Contains
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Folate
+271.9%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+100%
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Vitamin C
+1075.6%
Contains
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Vitamin K
+3000%
Equal in Vitamin B5 - 0.667
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+442.7%
Contains
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Fats
+389.3%
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Carbs
+1435.4%
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Other
+407.9%
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Water
+1045.1%
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Contains
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Protein
+442.7%
Contains
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Fats
+389.3%
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Carbs
+1435.4%
Contains
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Other
+407.9%
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Water
+1045.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+997.1%
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Polyunsaturated fat
+1116.1%
Contains
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Saturated Fat
-57.7%
Saturated Fat:
0.307 g
Monounsaturated Fat:
0.373 g
Polyunsaturated fat:
0.377 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Contains
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Monounsaturated Fat
+997.1%
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Polyunsaturated fat
+1116.1%
Contains
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Saturated Fat
-57.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Maltose
+∞%
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Glucose
+840%
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Fructose
+∞%
Starch:
71.23 g
Sucrose:
0.3 g
Glucose:
0.1 g
Fructose:
0 g
Lactose:
0 g
Maltose:
1.13 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
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Maltose
+∞%
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Glucose
+840%
Contains
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Fructose
+∞%
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 75.11g | 2.97g |
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| Protein | 10.42g | 1.92g |
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| Fats | 1.37g | 0.28g |
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| Carbs | 76.31g | 4.97g |
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| Calories | 359kcal | 25kcal |
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| Starch | 71.23g |
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| Fructose | 0g | 0.97g |
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| Sugar | 1.53g | 1.91g |
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| Fiber | 1.2g | 2g |
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| Calcium | 83mg | 22mg |
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| Iron | 2.44mg | 0.42mg |
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| Magnesium | 32mg | 15mg |
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| Phosphorus | 154mg | 44mg |
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| Potassium | 188mg | 299mg |
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| Sodium | 1303mg | 30mg |
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| Zinc | 1.01mg | 0.27mg |
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| Copper | 0.166mg | 0.039mg |
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| Manganese | 0.882mg | 0.155mg |
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| Selenium | 32.4µg | 0.6µg |
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| Vitamin A | 14IU | 0IU |
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| Vitamin A RAE | 4µg | 0µg |
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| Vitamin E | 0.04mg | 0.08mg |
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| Vitamin C | 4.1mg | 48.2mg |
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| Vitamin B1 | 0.603mg | 0.05mg |
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| Vitamin B2 | 0.087mg | 0.06mg |
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| Vitamin B3 | 6.127mg | 0.507mg |
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| Vitamin B5 | 0.715mg | 0.667mg |
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| Vitamin B6 | 0.4mg | 0.184mg |
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| Folate | 212µg | 57µg |
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| Vitamin B12 | 0.02µg | 0µg |
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| Vitamin K | 0.5µg | 15.5µg |
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| Tryptophan | 0.086mg | 0.02mg |
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| Threonine | 0.221mg | 0.076mg |
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| Isoleucine | 0.279mg | 0.071mg |
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| Leucine | 0.523mg | 0.106mg |
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| Lysine | 0.189mg | 0.217mg |
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| Methionine | 0.145mg | 0.02mg |
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| Phenylalanine | 0.32mg | 0.065mg |
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| Valine | 0.374mg | 0.125mg |
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| Histidine | 0.15mg | 0.056mg |
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| Cholesterol | 1mg | 0mg |
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| Saturated Fat | 0.307g | 0.13g |
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| Monounsaturated Fat | 0.373g | 0.034g |
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| Polyunsaturated fat | 0.377g | 0.031g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
50%
30%
Minerals Daily Need Coverage Score
77%
13%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 60)
Which food is cheaper?
Pilaf is cheaper (difference - $0.4)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 1273mg)
Which food is lower in Cholesterol?
Cauliflower is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Cauliflower is lower in Saturated Fat (difference - 0.177g)