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Pilaf vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the differences between pilaf and cocoa solids?

  • Pilaf is higher in folate and vitamin B1, yet cocoa solids are higher in copper, fiber, iron, manganese, magnesium, phosphorus, and zinc.
  • Cocoa solids' daily need coverage for copper is 402% more.
  • Pilaf has 62 times more sodium than cocoa solids. While pilaf has 1303mg of sodium, cocoa solids have only 21mg.
  • The glycemic index of cocoa solids is lower.

We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Cocoa, dry powder, unsweetened types in this article.

Infographic

Pilaf vs Cocoa solids 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.
Pilaf
1
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more SeleniumSelenium +126.6%
Contains more MagnesiumMagnesium +1459.4%
Contains more CalciumCalcium +54.2%
Contains more PotassiumPotassium +710.6%
Contains more IronIron +468%
Contains more CopperCopper +2181.9%
Contains more ZincZinc +574.3%
Contains more PhosphorusPhosphorus +376.6%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +335%

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
9
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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +673.1%
Contains more Vitamin B3Vitamin B3 +180.4%
Contains more Vitamin B5Vitamin B5 +181.5%
Contains more Vitamin B6Vitamin B6 +239%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +562.5%
Contains more CholineCholine +45.8%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B2Vitamin B2 +177%
Contains more Vitamin KVitamin K +400%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more CarbsCarbs +31.8%
Contains more WaterWater +168%
Contains more ProteinProtein +88.1%
Contains more FatsFats +900%
Contains more OtherOther +50.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +1125.2%
Contains more Poly. FatPolyunsaturated fat +16.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Cocoa solids DV% diff.
Copper 0.166mg 3.788mg 402%
Iron 2.44mg 13.86mg 143%
Fiber 1.2g 37g 143%
Manganese 0.882mg 3.837mg 128%
Magnesium 32mg 499mg 111%
Phosphorus 154mg 734mg 83%
Caffeine 0mg 230mg 58%
Sodium 1303mg 21mg 56%
Zinc 1.01mg 6.81mg 53%
Folate 212µg 32µg 45%
Vitamin B1 0.603mg 0.078mg 44%
Potassium 188mg 1524mg 39%
Saturated fat 0.307g 8.07g 35%
Selenium 32.4µg 14.3µg 33%
Starch 71.23g 29%
Vitamin B3 6.127mg 2.185mg 25%
Vitamin B6 0.4mg 0.118mg 22%
Fats 1.37g 13.7g 19%
Protein 10.42g 19.6g 18%
Vitamin B2 0.087mg 0.241mg 12%
Monounsaturated fat 0.373g 4.57g 10%
Vitamin B5 0.715mg 0.254mg 9%
Calories 359kcal 228kcal 7%
Carbs 76.31g 57.9g 6%
Vitamin C 4.1mg 0mg 5%
Calcium 83mg 128mg 5%
Vitamin K 0.5µg 2.5µg 2%
Choline 17.5mg 12mg 1%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 20.9g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 1.75g N/A
Vitamin E 0.04mg 0.1mg 0%
Vitamin A 4µg 0µg 0%
Polyunsaturated fat 0.377g 0.44g 0%
Tryptophan 0.086mg 0.293mg 0%
Threonine 0.221mg 0.776mg 0%
Isoleucine 0.279mg 0.76mg 0%
Leucine 0.523mg 1.189mg 0%
Lysine 0.189mg 0.983mg 0%
Methionine 0.145mg 0.202mg 0%
Phenylalanine 0.32mg 0.941mg 0%
Valine 0.374mg 1.177mg 0%
Histidine 0.15mg 0.339mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pilaf
15%
Cocoa solids
Minerals Daily Need Coverage Score
77%
Pilaf
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 7.763g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 1282mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.