Pilaf vs. Coconut milk — In-Depth Nutrition Comparison

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How are pilaf and coconut milk different?

Pilaf is higher in folate, vitamin B1, selenium, vitamin B3, vitamin B6, vitamin B5, and iron; however, coconut milk is richer in copper.
Daily need coverage for saturated fat for coconut milk is 104% higher.
Pilaf contains 87 times more sodium than coconut milk. While pilaf contains 1303mg of sodium, coconut milk contains only 15mg.
Pilaf has a lower glycemic index (60) than coconut milk (97).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Nuts, coconut milk, raw (liquid expressed from grated meat and water) 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.

Pilaf

Coconut milk

Contains more CalciumCalcium	+418.8%
Contains more IronIron	+48.8%
Contains more ZincZinc	+50.7%
Contains more PhosphorusPhosphorus	+54%
Contains more SeleniumSelenium	+422.6%

Contains more MagnesiumMagnesium	+15.6%
Contains more PotassiumPotassium	+39.9%
Contains more CopperCopper	+60.2%
Contains less SodiumSodium	-98.8%

~equal in Manganese ~0.916mg

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

Coconut milk

Contains more Vitamin CVitamin C	+46.4%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+2219.2%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+706.2%
Contains more Vitamin B5Vitamin B5	+290.7%
Contains more Vitamin B6Vitamin B6	+1112.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+400%
Contains more FolateFolate	+1225%
Contains more CholineCholine	+105.9%

Contains more Vitamin EVitamin E

+275%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.307g	21.14g	95%
Sodium	1303mg	15mg	56%
Folate	212µg	16µg	49%
Selenium	32.4µg	6.2µg	48%
Vitamin B1	0.603mg	0.026mg	48%
Fats	1.37g	23.84g	35%
Vitamin B3	6.127mg	0.76mg	34%
Starch	71.23g		29%
Vitamin B6	0.4mg	0.033mg	28%
Carbs	76.31g	5.54g	24%
Protein	10.42g	2.29g	16%
Vitamin B5	0.715mg	0.183mg	11%
Copper	0.166mg	0.266mg	11%
Iron	2.44mg	1.64mg	10%
Phosphorus	154mg	100mg	8%
Vitamin B2	0.087mg	0mg	7%
Calcium	83mg	16mg	7%
Calories	359kcal	230kcal	6%
Fiber	1.2g	2.2g	4%
Zinc	1.01mg	0.67mg	3%
Choline	17.5mg	8.5mg	2%
Monounsaturated fat	0.373g	1.014g	2%
Potassium	188mg	263mg	2%
Manganese	0.882mg	0.916mg	1%
Magnesium	32mg	37mg	1%
Vitamin B12	0.02µg	0µg	1%
Polyunsaturated fat	0.377g	0.261g	1%
Vitamin E	0.04mg	0.15mg	1%
Vitamin C	4.1mg	2.8mg	1%
Net carbs	75.11g	3.34g	N/A
Cholesterol	1mg	0mg	0%
Sugar	1.53g	3.34g	N/A
Vitamin A	4µg	0µg	0%
Vitamin K	0.5µg	0.1µg	0%
Tryptophan	0.086mg	0.027mg	0%
Threonine	0.221mg	0.083mg	0%
Isoleucine	0.279mg	0.09mg	0%
Leucine	0.523mg	0.17mg	0%
Lysine	0.189mg	0.101mg	0%
Methionine	0.145mg	0.043mg	0%
Phenylalanine	0.32mg	0.116mg	0%
Valine	0.374mg	0.139mg	0%
Histidine	0.15mg	0.053mg	0%