Pilaf vs. Coriander — In-Depth Nutrition Comparison
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What are the differences between pilaf and coriander?
- Pilaf is higher in selenium, vitamin B1, folate, vitamin B3, manganese, and vitamin B6, yet coriander is higher in vitamin K, vitamin A, and vitamin C.
- Coriander's daily need coverage for vitamin K is 258% more.
- Pilaf has 36 times more selenium than coriander. While pilaf has 32.4µg of selenium, coriander has only 0.9µg.
- The amount of sodium in coriander is lower.
- The glycemic index of coriander is lower.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Coriander (cilantro) leaves, raw types 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 MagnesiumMagnesium | +23.1% |
| Contains more CalciumCalcium | +23.9% |
| Contains more IronIron | +37.9% |
| Contains more ZincZinc | +102% |
| Contains more PhosphorusPhosphorus | +220.8% |
| Contains more ManganeseManganese | +107% |
| Contains more SeleniumSelenium | +3500% |
| Contains more PotassiumPotassium | +177.1% |
| Contains more CopperCopper | +35.5% |
| Contains less SodiumSodium | -96.5% |
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 | +800% |
| Contains more Vitamin B3Vitamin B3 | +450% |
| Contains more Vitamin B5Vitamin B5 | +25.4% |
| Contains more Vitamin B6Vitamin B6 | +168.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +241.9% |
| Contains more CholineCholine | +36.7% |
| Contains more Vitamin CVitamin C | +558.5% |
| Contains more Vitamin AVitamin A | +8325% |
| Contains more Vitamin EVitamin E | +6150% |
| Contains more Vitamin B2Vitamin B2 | +86.2% |
| Contains more Vitamin KVitamin K | +61900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +389.2% |
| Contains more FatsFats | +163.5% |
| Contains more CarbsCarbs | +1979.3% |
| Contains more OtherOther | +162.6% |
| Contains more WaterWater | +1046.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +35.6% |
| Contains more Poly. FatPolyunsaturated fat | +842.5% |
| Contains less Sat. FatSaturated fat | -95.4% |
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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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0.5µg | 310µg | 258% |
| Selenium | 32.4µg | 0.9µg | 57% |
| Sodium | 1303mg | 46mg | 55% |
| Vitamin B1 | 0.603mg | 0.067mg | 45% |
| Folate | 212µg | 62µg | 38% |
| Vitamin A | 4µg | 337µg | 37% |
| Vitamin B3 | 6.127mg | 1.114mg | 31% |
| Starch | 71.23g | 29% | |
| Vitamin C | 4.1mg | 27mg | 25% |
| Carbs | 76.31g | 3.67g | 24% |
| Manganese | 0.882mg | 0.426mg | 20% |
| Vitamin B6 | 0.4mg | 0.149mg | 19% |
| Protein | 10.42g | 2.13g | 17% |
| Calories | 359kcal | 23kcal | 17% |
| Vitamin E | 0.04mg | 2.5mg | 16% |
| Phosphorus | 154mg | 48mg | 15% |
| Potassium | 188mg | 521mg | 10% |
| Iron | 2.44mg | 1.77mg | 8% |
| Copper | 0.166mg | 0.225mg | 7% |
| Fiber | 1.2g | 2.8g | 6% |
| Vitamin B2 | 0.087mg | 0.162mg | 6% |
| Zinc | 1.01mg | 0.5mg | 5% |
| Vitamin B5 | 0.715mg | 0.57mg | 3% |
| Polyunsaturated fat | 0.377g | 0.04g | 2% |
| Calcium | 83mg | 67mg | 2% |
| Choline | 17.5mg | 12.8mg | 1% |
| Magnesium | 32mg | 26mg | 1% |
| Saturated fat | 0.307g | 0.014g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Fats | 1.37g | 0.52g | 1% |
| Net carbs | 75.11g | 0.87g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0.87g | N/A |
| Monounsaturated fat | 0.373g | 0.275g | 0% |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 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%
94%
Minerals Daily Need Coverage Score
77%
33%
Comparison summary
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is cheaper?
Pilaf is cheaper (difference - $2)
Which food is lower in Cholesterol?
Coriander is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Coriander is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Coriander contains less Sodium (difference - 1257mg)
Which food is lower in Saturated fat?
Coriander is lower in Saturated fat (difference - 0.293g)
Which food is lower in glycemic index?
Coriander is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
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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.