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.
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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 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.
| 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% |
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:
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
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
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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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 Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
15%
Minerals Daily Need Coverage Score
77%
339%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 7.763g)
Which food is cheaper?
Pilaf is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Cocoa solids is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Cocoa solids contains less Sodium (difference - 1282mg)
Which food is lower in glycemic index?
Cocoa solids is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cocoa solids is relatively richer in minerals