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.
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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 MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +277.3% |
| Contains more IronIron | +481% |
| Contains more CopperCopper | +325.6% |
| Contains more ZincZinc | +274.1% |
| Contains more PhosphorusPhosphorus | +250% |
| Contains more ManganeseManganese | +469% |
| Contains more SeleniumSelenium | +5300% |
| Contains more PotassiumPotassium | +59% |
| Contains less SodiumSodium | -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 more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1106% |
| Contains more Vitamin B2Vitamin B2 | +45% |
| Contains more Vitamin B3Vitamin B3 | +1108.5% |
| Contains more Vitamin B6Vitamin B6 | +117.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +271.9% |
| Contains more Vitamin CVitamin C | +1075.6% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin KVitamin K | +3000% |
| Contains more CholineCholine | +153.1% |
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:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +442.7% |
| Contains more FatsFats | +389.3% |
| Contains more CarbsCarbs | +1435.4% |
| Contains more OtherOther | +407.9% |
| Contains more WaterWater | +1045.1% |
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
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +997.1% |
| Contains more Poly. FatPolyunsaturated fat | +1116.1% |
| Contains less Sat. FatSaturated fat | -57.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +840% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 32.4µg | 0.6µg | 58% |
| Sodium | 1303mg | 30mg | 55% |
| Vitamin C | 4.1mg | 48.2mg | 49% |
| Vitamin B1 | 0.603mg | 0.05mg | 46% |
| Folate | 212µg | 57µg | 39% |
| Vitamin B3 | 6.127mg | 0.507mg | 35% |
| Manganese | 0.882mg | 0.155mg | 32% |
| Starch | 71.23g | 29% | |
| Iron | 2.44mg | 0.42mg | 25% |
| Carbs | 76.31g | 4.97g | 24% |
| Vitamin B6 | 0.4mg | 0.184mg | 17% |
| Calories | 359kcal | 25kcal | 17% |
| Protein | 10.42g | 1.92g | 17% |
| Phosphorus | 154mg | 44mg | 16% |
| Copper | 0.166mg | 0.039mg | 14% |
| Vitamin K | 0.5µg | 15.5µg | 13% |
| Zinc | 1.01mg | 0.27mg | 7% |
| Calcium | 83mg | 22mg | 6% |
| Choline | 17.5mg | 44.3mg | 5% |
| Magnesium | 32mg | 15mg | 4% |
| Fiber | 1.2g | 2g | 3% |
| Potassium | 188mg | 299mg | 3% |
| Polyunsaturated fat | 0.377g | 0.031g | 2% |
| Vitamin B2 | 0.087mg | 0.06mg | 2% |
| Fats | 1.37g | 0.28g | 2% |
| Fructose | 0g | 0.97g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Saturated fat | 0.307g | 0.13g | 1% |
| Monounsaturated fat | 0.373g | 0.034g | 1% |
| Vitamin B5 | 0.715mg | 0.667mg | 1% |
| Net carbs | 75.11g | 2.97g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 1.91g | N/A |
| Vitamin E | 0.04mg | 0.08mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.086mg | 0.02mg | 0% |
| Threonine | 0.221mg | 0.076mg | 0% |
| Isoleucine | 0.279mg | 0.071mg | 0% |
| Leucine | 0.523mg | 0.106mg | 0% |
| Lysine | 0.189mg | 0.217mg | 0% |
| Methionine | 0.145mg | 0.02mg | 0% |
| Phenylalanine | 0.32mg | 0.065mg | 0% |
| Valine | 0.374mg | 0.125mg | 0% |
| Histidine | 0.15mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
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%
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 is lower in Cholesterol?
Cauliflower is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 1273mg)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 0.177g)