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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.

Infographic

Pilaf vs Chard raw infographic
Infographic link

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.
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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%
~equal in Copper ~0.179mg

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.
Pilaf
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg
~equal in Choline ~18mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
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
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +832.5%
Contains more Poly. FatPolyunsaturated fat +438.6%
Contains less Sat. FatSaturated fat -90.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Chard raw
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pilaf Chard raw 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Pilaf
185%
Chard raw
Minerals Daily Need Coverage Score
77%
Pilaf
34%
Chard raw

Comparison summary

Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 1090mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.277g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.