Pilaf vs. Coconut — In-Depth Nutrition Comparison
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What are the main differences between pilaf and coconut?
- Pilaf is richer in folate, vitamin B1, selenium, vitamin B3, and vitamin B6, yet coconut is richer in fiber, copper, and manganese.
- Coconut's daily need coverage for saturated fat is 147% higher.
- Pilaf has 65 times more sodium than coconut. Pilaf has 1303mg of sodium, while coconut has 20mg.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Nuts, coconut meat, raw types in this comparison.
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.
| Contains more CalciumCalcium | +492.9% |
| Contains more PhosphorusPhosphorus | +36.3% |
| Contains more SeleniumSelenium | +220.8% |
| Contains more PotassiumPotassium | +89.4% |
| Contains more CopperCopper | +162% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +70.1% |
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 | +24.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +813.6% |
| Contains more Vitamin B2Vitamin B2 | +335% |
| Contains more Vitamin B3Vitamin B3 | +1034.6% |
| Contains more Vitamin B5Vitamin B5 | +138.3% |
| Contains more Vitamin B6Vitamin B6 | +640.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +150% |
| Contains more FolateFolate | +715.4% |
| Contains more CholineCholine | +44.6% |
| Contains more Vitamin EVitamin E | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.307g | 29.698g | 134% |
| Sodium | 1303mg | 20mg | 56% |
| Fats | 1.37g | 33.49g | 49% |
| Folate | 212µg | 26µg | 47% |
| Vitamin B1 | 0.603mg | 0.066mg | 45% |
| Selenium | 32.4µg | 10.1µg | 41% |
| Vitamin B3 | 6.127mg | 0.54mg | 35% |
| Fiber | 1.2g | 9g | 31% |
| Copper | 0.166mg | 0.435mg | 30% |
| Starch | 71.23g | 29% | |
| Manganese | 0.882mg | 1.5mg | 27% |
| Vitamin B6 | 0.4mg | 0.054mg | 27% |
| Carbs | 76.31g | 15.23g | 20% |
| Protein | 10.42g | 3.33g | 14% |
| Vitamin B5 | 0.715mg | 0.3mg | 8% |
| Calcium | 83mg | 14mg | 7% |
| Phosphorus | 154mg | 113mg | 6% |
| Vitamin B2 | 0.087mg | 0.02mg | 5% |
| Potassium | 188mg | 356mg | 5% |
| Monounsaturated fat | 0.373g | 1.425g | 3% |
| Zinc | 1.01mg | 1.1mg | 1% |
| Vitamin E | 0.04mg | 0.24mg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Vitamin C | 4.1mg | 3.3mg | 1% |
| Choline | 17.5mg | 12.1mg | 1% |
| Calories | 359kcal | 354kcal | 0% |
| Net carbs | 75.11g | 6.23g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Magnesium | 32mg | 32mg | 0% |
| Iron | 2.44mg | 2.43mg | 0% |
| Sugar | 1.53g | 6.23g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.5µg | 0.2µg | 0% |
| Polyunsaturated fat | 0.377g | 0.366g | 0% |
| Tryptophan | 0.086mg | 0.039mg | 0% |
| Threonine | 0.221mg | 0.121mg | 0% |
| Isoleucine | 0.279mg | 0.131mg | 0% |
| Leucine | 0.523mg | 0.247mg | 0% |
| Lysine | 0.189mg | 0.147mg | 0% |
| Methionine | 0.145mg | 0.062mg | 0% |
| Phenylalanine | 0.32mg | 0.169mg | 0% |
| Valine | 0.374mg | 0.202mg | 0% |
| Histidine | 0.15mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +212.9% |
| Contains more CarbsCarbs | +401.1% |
| Contains more OtherOther | +302.1% |
| Contains more FatsFats | +2344.5% |
| Contains more WaterWater | +484.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +282% |
~equal in
Polyunsaturated fat
~0.366g
