Pilaf vs. Chard raw — In-Depth Nutrition Comparison
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How are pilaf and chard raw different?
- Pilaf is higher in selenium, folate, vitamin B1, vitamin B3, vitamin B6, and manganese; however, chard raw is richer in vitamin K, vitamin A, and vitamin C.
- Daily need coverage for vitamin K for chard raw is 691% higher.
- Pilaf contains 36 times more selenium than chard raw. While pilaf contains 32.4µg of selenium, chard raw contains only 0.9µg.
- Chard raw has less sodium.
- Chard raw has a lower glycemic index (32) than pilaf (60).
Rice and vermicelli mix, rice pilaf flavor, unprepared and Chard, swiss, raw are the varieties 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 | +62.7% |
| Contains more IronIron | +35.6% |
| Contains more ZincZinc | +180.6% |
| Contains more PhosphorusPhosphorus | +234.8% |
| Contains more ManganeseManganese | +141% |
| Contains more SeleniumSelenium | +3500% |
| Contains more MagnesiumMagnesium | +153.1% |
| Contains more PotassiumPotassium | +101.6% |
| Contains less SodiumSodium | -83.7% |
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 B1Vitamin B1 | +1407.5% |
| Contains more Vitamin B3Vitamin B3 | +1431.8% |
| Contains more Vitamin B5Vitamin B5 | +315.7% |
| Contains more Vitamin B6Vitamin B6 | +304% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1414.3% |
| Contains more Vitamin CVitamin C | +631.7% |
| Contains more Vitamin AVitamin A | +7550% |
| Contains more Vitamin EVitamin E | +4625% |
| Contains more Vitamin KVitamin K | +165900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.5µg | 830µg | 691% |
| Selenium | 32.4µg | 0.9µg | 57% |
| Folate | 212µg | 14µg | 50% |
| Vitamin B1 | 0.603mg | 0.04mg | 47% |
| Sodium | 1303mg | 213mg | 47% |
| Vitamin B3 | 6.127mg | 0.4mg | 36% |
| Vitamin A | 4µg | 306µg | 34% |
| Starch | 71.23g | 29% | |
| Vitamin C | 4.1mg | 30mg | 29% |
| Carbs | 76.31g | 3.74g | 24% |
| Vitamin B6 | 0.4mg | 0.099mg | 23% |
| Manganese | 0.882mg | 0.366mg | 22% |
| Protein | 10.42g | 1.8g | 17% |
| Calories | 359kcal | 19kcal | 17% |
| Phosphorus | 154mg | 46mg | 15% |
| Vitamin E | 0.04mg | 1.89mg | 12% |
| Magnesium | 32mg | 81mg | 12% |
| Vitamin B5 | 0.715mg | 0.172mg | 11% |
| Iron | 2.44mg | 1.8mg | 8% |
| Zinc | 1.01mg | 0.36mg | 6% |
| Potassium | 188mg | 379mg | 6% |
| Calcium | 83mg | 51mg | 3% |
| Fats | 1.37g | 0.2g | 2% |
| Fiber | 1.2g | 1.6g | 2% |
| Polyunsaturated fat | 0.377g | 0.07g | 2% |
| Monounsaturated fat | 0.373g | 0.04g | 1% |
| Saturated fat | 0.307g | 0.03g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Copper | 0.166mg | 0.179mg | 1% |
| Net carbs | 75.11g | 2.14g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 1.1g | N/A |
| Vitamin B2 | 0.087mg | 0.09mg | 0% |
| Choline | 17.5mg | 18mg | 0% |
| Tryptophan | 0.086mg | 0.017mg | 0% |
| Threonine | 0.221mg | 0.083mg | 0% |
| Isoleucine | 0.279mg | 0.147mg | 0% |
| Leucine | 0.523mg | 0.13mg | 0% |
| Lysine | 0.189mg | 0.099mg | 0% |
| Methionine | 0.145mg | 0.019mg | 0% |
| Phenylalanine | 0.32mg | 0.11mg | 0% |
| Valine | 0.374mg | 0.11mg | 0% |
| Histidine | 0.15mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +478.9% |
| Contains more FatsFats | +585% |
| Contains more CarbsCarbs | +1940.4% |
| Contains more OtherOther | +141.3% |
| Contains more WaterWater | +1052.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +832.5% |
| Contains more Poly. FatPolyunsaturated fat | +438.6% |
| Contains less Sat. FatSaturated fat | -90.2% |