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  6. Pilaf vs. Dried fruit

Pilaf vs. Dried fruit — In-Depth Nutrition Comparison

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The main differences between Pilaf and Dried fruit

  • Pilaf has more Selenium, Folate, Vitamin B1, Manganese, Vitamin B3, and Vitamin B6, however, Dried fruit has more Potassium, Vitamin E , and Fiber.
  • Daily need coverage for Sodium from Pilaf is 56% higher.
  • Dried fruit has 40 times less Vitamin B1 than Pilaf. Pilaf has 0.603mg of Vitamin B1, while Dried fruit has 0.015mg.
  • Dried fruit is lower in Sodium.

Food types used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Apricots, dried, sulfured, uncooked.

Infographic

Pilaf vs Dried fruit 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
Pilaf
5
:
4
Dried fruit
Dried fruit
Contains more Calcium +50.9%
Contains more Phosphorus +116.9%
Contains more Zinc +159%
Contains more Manganese +275.3%
Contains more Selenium +1372.7%
Contains more Potassium +518.1%
Contains less Sodium -99.2%
Contains more Copper +106.6%
Equal in Iron - 2.66
Equal in Magnesium - 32
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +50.9%
Contains more Phosphorus +116.9%
Contains more Zinc +159%
Contains more Manganese +275.3%
Contains more Selenium +1372.7%
Contains more Potassium +518.1%
Contains less Sodium -99.2%
Contains more Copper +106.6%
Equal in Iron - 2.66
Equal in Magnesium - 32

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
Pilaf
8
:
3
Dried fruit
Dried fruit
Contains more Vitamin C +310%
Contains more Vitamin B1 +3920%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B3 +136.7%
Contains more Vitamin B5 +38.6%
Contains more Vitamin B6 +179.7%
Contains more Folate +2020%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +25642.9%
Contains more Vitamin E +10725%
Contains more Vitamin K +520%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +310%
Contains more Vitamin B1 +3920%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B3 +136.7%
Contains more Vitamin B5 +38.6%
Contains more Vitamin B6 +179.7%
Contains more Folate +2020%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +25642.9%
Contains more Vitamin E +10725%
Contains more Vitamin K +520%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
4
:
1
Dried fruit
Dried fruit
Contains more Protein +207.4%
Contains more Fats +168.6%
Contains more Carbs +21.8%
Contains more Other +50.2%
Contains more Water +284.2%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +207.4%
Contains more Fats +168.6%
Contains more Carbs +21.8%
Contains more Other +50.2%
Contains more Water +284.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +404.1%
Contains more Polyunsaturated fat +409.5%
Contains less Saturated Fat -94.5%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +404.1%
Contains more Polyunsaturated fat +409.5%
Contains less Saturated Fat -94.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
Pilaf
2
:
3
Dried fruit
Dried fruit
Contains more Starch +20251.4%
Contains more Maltose +∞%
Contains more Sucrose +2530%
Contains more Glucose +32980%
Contains more Fructose +∞%
Pilaf
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +20251.4%
Contains more Maltose +∞%
Contains more Sucrose +2530%
Contains more Glucose +32980%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Dried fruit Opinion
Net carbs 75.11g 55.34g Pilaf
Protein 10.42g 3.39g Pilaf
Fats 1.37g 0.51g Pilaf
Carbs 76.31g 62.64g Pilaf
Calories 359kcal 241kcal Pilaf
Starch 71.23g 0.35g Pilaf
Fructose 0g 12.47g Dried fruit
Sugar 1.53g 53.44g Pilaf
Fiber 1.2g 7.3g Dried fruit
Calcium 83mg 55mg Pilaf
Iron 2.44mg 2.66mg Dried fruit
Magnesium 32mg 32mg
Phosphorus 154mg 71mg Pilaf
Potassium 188mg 1162mg Dried fruit
Sodium 1303mg 10mg Dried fruit
Zinc 1.01mg 0.39mg Pilaf
Copper 0.166mg 0.343mg Dried fruit
Manganese 0.882mg 0.235mg Pilaf
Selenium 32.4µg 2.2µg Pilaf
Vitamin A 14IU 3604IU Dried fruit
Vitamin A RAE 4µg 180µg Dried fruit
Vitamin E 0.04mg 4.33mg Dried fruit
Vitamin C 4.1mg 1mg Pilaf
Vitamin B1 0.603mg 0.015mg Pilaf
Vitamin B2 0.087mg 0.074mg Pilaf
Vitamin B3 6.127mg 2.589mg Pilaf
Vitamin B5 0.715mg 0.516mg Pilaf
Vitamin B6 0.4mg 0.143mg Pilaf
Folate 212µg 10µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 3.1µg Dried fruit
Tryptophan 0.086mg 0.016mg Pilaf
Threonine 0.221mg 0.073mg Pilaf
Isoleucine 0.279mg 0.063mg Pilaf
Leucine 0.523mg 0.105mg Pilaf
Lysine 0.189mg 0.083mg Pilaf
Methionine 0.145mg 0.015mg Pilaf
Phenylalanine 0.32mg 0.062mg Pilaf
Valine 0.374mg 0.078mg Pilaf
Histidine 0.15mg 0.047mg Pilaf
Cholesterol 1mg 0mg Dried fruit
Saturated Fat 0.307g 0.017g Dried fruit
Monounsaturated Fat 0.373g 0.074g Pilaf
Polyunsaturated fat 0.377g 0.074g Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
50%
Pilaf
38%
Dried fruit
Minerals Daily Need Coverage Score
77%
Pilaf
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 51.91g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2)
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 contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 1293mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.29g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 29)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.