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.
| 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% |
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 | +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% |
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:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
| Contains more ProteinProtein | +355% |
| Contains more CarbsCarbs | +1277.4% |
| Contains more OtherOther | +443.7% |
| Contains more FatsFats | +1640.1% |
| Contains more WaterWater | +741% |
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
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Poly. FatPolyunsaturated fat | +44.4% |
| Contains more Mono. FatMonounsaturated fat | +171.8% |
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 Glycemic Index |
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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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| Rich in minerals | Equal | ||
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% |
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%
5%
Minerals Daily Need Coverage Score
77%
42%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 1.81g)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 20.833g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 37)
Which food is cheaper?
Pilaf is cheaper (difference - $4)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Coconut milk contains less Sodium (difference - 1288mg)
Which food is richer in minerals?
?
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.