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Pilaf vs. Plantain raw — In-Depth Nutrition Comparison

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How are pilaf and plantain raw different?

  • Pilaf is higher in selenium, folate, vitamin B1, vitamin B3, iron, phosphorus, and copper; however, plantain raw is richer in vitamin A and vitamin C.
  • Daily need coverage for sodium for pilaf is 56% higher.
  • Pilaf contains 22 times more selenium than plantain raw. While pilaf contains 32.4µg of selenium, plantain raw contains only 1.5µg.
  • Plantain raw has less sodium.
  • Plantain raw has a lower glycemic index (37) than pilaf (60).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Plantains, raw are the varieties used in this article.

Infographic

Pilaf vs Plantain raw infographic
Infographic link

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
7
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +2666.7%
Contains more IronIron +306.7%
Contains more CopperCopper +104.9%
Contains more ZincZinc +621.4%
Contains more PhosphorusPhosphorus +352.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2060%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +165.4%
Contains less SodiumSodium -99.7%

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
8
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +1059.6%
Contains more Vitamin B2Vitamin B2 +61.1%
Contains more Vitamin B3Vitamin B3 +793.1%
Contains more Vitamin B5Vitamin B5 +175%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +863.6%
Contains more CholineCholine +29.6%
Contains more Vitamin CVitamin C +348.8%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin KVitamin K +40%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +701.5%
Contains more FatsFats +270.3%
Contains more CarbsCarbs +139.3%
Contains more OtherOther +232.8%
Contains more WaterWater +711.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +1065.6%
Contains more Poly. FatPolyunsaturated fat +446.4%
Contains less Sat. FatSaturated fat -53.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Plantain raw DV% diff.
Selenium 32.4µg 1.5µg 56%
Sodium 1303mg 4mg 56%
Folate 212µg 22µg 48%
Vitamin B1 0.603mg 0.052mg 46%
Manganese 0.882mg 38%
Vitamin B3 6.127mg 0.686mg 34%
Starch 71.23g 29%
Iron 2.44mg 0.6mg 23%
Protein 10.42g 1.3g 18%
Phosphorus 154mg 34mg 17%
Vitamin C 4.1mg 18.4mg 16%
Carbs 76.31g 31.89g 15%
Calories 359kcal 122kcal 12%
Copper 0.166mg 0.081mg 9%
Vitamin B5 0.715mg 0.26mg 9%
Potassium 188mg 499mg 9%
Zinc 1.01mg 0.14mg 8%
Vitamin B6 0.4mg 0.299mg 8%
Calcium 83mg 3mg 8%
Vitamin A 4µg 56µg 6%
Fiber 1.2g 2.3g 4%
Vitamin B2 0.087mg 0.054mg 3%
Polyunsaturated fat 0.377g 0.069g 2%
Fats 1.37g 0.37g 2%
Magnesium 32mg 37mg 1%
Vitamin E 0.04mg 0.14mg 1%
Vitamin B12 0.02µg 0µg 1%
Choline 17.5mg 13.5mg 1%
Saturated fat 0.307g 0.143g 1%
Monounsaturated fat 0.373g 0.032g 1%
Net carbs 75.11g 29.59g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 15g N/A
Vitamin K 0.5µg 0.7µg 0%
Tryptophan 0.086mg 0.015mg 0%
Threonine 0.221mg 0.034mg 0%
Isoleucine 0.279mg 0.036mg 0%
Leucine 0.523mg 0.059mg 0%
Lysine 0.189mg 0.06mg 0%
Methionine 0.145mg 0.017mg 0%
Phenylalanine 0.32mg 0.044mg 0%
Valine 0.374mg 0.046mg 0%
Histidine 0.15mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Plantain raw
Minerals Daily Need Coverage Score
77%
Pilaf
15%
Plantain raw

Comparison summary

Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 1299mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 0.164g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 13.47g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.