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
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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:
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
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
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% |