Pilaf vs. Egg white — In-Depth Nutrition Comparison
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What are the main differences between pilaf and egg whites?
- Pilaf is richer in folate, vitamin B1, manganese, vitamin B3, vitamin B6, iron, selenium, and phosphorus, yet egg whites are richer in vitamin B2.
- Pilaf's daily need coverage for folate is 52% higher.
- Pilaf has 151 times more vitamin B1 than egg whites. Pilaf has 0.603mg of vitamin B1, while egg whites have 0.004mg.
- Egg whites contain less sodium.
- Egg whites have a lower glycemic index than pilaf.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Egg, white, raw, fresh types in this comparison.
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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 | +190.9% |
| Contains more CalciumCalcium | +1085.7% |
| Contains more PotassiumPotassium | +15.3% |
| Contains more IronIron | +2950% |
| Contains more CopperCopper | +621.7% |
| Contains more ZincZinc | +3266.7% |
| Contains more PhosphorusPhosphorus | +926.7% |
| Contains more ManganeseManganese | +7918.2% |
| Contains more SeleniumSelenium | +62% |
| Contains less SodiumSodium | -87.3% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14975% |
| Contains more Vitamin B3Vitamin B3 | +5735.2% |
| Contains more Vitamin B5Vitamin B5 | +276.3% |
| Contains more Vitamin B6Vitamin B6 | +7900% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +5200% |
| Contains more CholineCholine | +1490.9% |
| Contains more Vitamin B2Vitamin B2 | +404.6% |
| Contains more Vitamin B12Vitamin B12 | +350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 212µg | 4µg | 52% |
| Vitamin B1 | 0.603mg | 0.004mg | 50% |
| Sodium | 1303mg | 166mg | 49% |
| Vitamin B3 | 6.127mg | 0.105mg | 38% |
| Manganese | 0.882mg | 0.011mg | 38% |
| Vitamin B6 | 0.4mg | 0.005mg | 30% |
| Iron | 2.44mg | 0.08mg | 30% |
| Starch | 71.23g | 29% | |
| Vitamin B2 | 0.087mg | 0.439mg | 27% |
| Carbs | 76.31g | 0.73g | 25% |
| Selenium | 32.4µg | 20µg | 23% |
| Phosphorus | 154mg | 15mg | 20% |
| Copper | 0.166mg | 0.023mg | 16% |
| Calories | 359kcal | 52kcal | 15% |
| Vitamin B5 | 0.715mg | 0.19mg | 11% |
| Zinc | 1.01mg | 0.03mg | 9% |
| Calcium | 83mg | 7mg | 8% |
| Fiber | 1.2g | 0g | 5% |
| Magnesium | 32mg | 11mg | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Polyunsaturated fat | 0.377g | 0g | 3% |
| Choline | 17.5mg | 1.1mg | 3% |
| Vitamin B12 | 0.02µg | 0.09µg | 3% |
| Fats | 1.37g | 0.17g | 2% |
| Potassium | 188mg | 163mg | 1% |
| Protein | 10.42g | 10.9g | 1% |
| Saturated fat | 0.307g | 0g | 1% |
| Monounsaturated fat | 0.373g | 0g | 1% |
| Net carbs | 75.11g | 0.73g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0.71g | N/A |
| Vitamin E | 0.04mg | 0mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.5µg | 0µg | 0% |
| Tryptophan | 0.086mg | 0.125mg | 0% |
| Threonine | 0.221mg | 0.449mg | 0% |
| Isoleucine | 0.279mg | 0.661mg | 0% |
| Leucine | 0.523mg | 1.016mg | 0% |
| Lysine | 0.189mg | 0.806mg | 0% |
| Methionine | 0.145mg | 0.399mg | 0% |
| Phenylalanine | 0.32mg | 0.686mg | 0% |
| Valine | 0.374mg | 0.809mg | 0% |
| Histidine | 0.15mg | 0.29mg | 0% |
| Fructose | 0g | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +705.9% |
| Contains more CarbsCarbs | +10353.4% |
| Contains more OtherOther | +512.7% |
| Contains more WaterWater | +989.2% |
~equal in
Protein
~10.9g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +328.6% |
| Contains more MaltoseMaltose | +1514.3% |
| Contains more GlucoseGlucose | +240% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
