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Pilaf vs. Fennel — In-Depth Nutrition Comparison

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How are pilaf and fennel different?

  • Pilaf is higher in selenium, vitamin B1, folate, vitamin B3, manganese, vitamin B6, and iron; however, fennel is richer in vitamin K and vitamin A.
  • Daily need coverage for selenium for pilaf is 58% higher.
  • Pilaf contains 60 times more vitamin B1 than fennel. While pilaf contains 0.603mg of vitamin B1, fennel contains only 0.01mg.
  • Fennel has less sodium.
  • Fennel has a lower glycemic index (45) than pilaf (60).

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

Infographic

Pilaf vs Fennel 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.
Pilaf
8
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%
Fennel
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +69.4%
Contains more IronIron +234.2%
Contains more CopperCopper +151.5%
Contains more ZincZinc +405%
Contains more PhosphorusPhosphorus +208%
Contains more ManganeseManganese +361.8%
Contains more SeleniumSelenium +4528.6%
Contains more PotassiumPotassium +120.2%
Contains less SodiumSodium -96%

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%
Fennel
4
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin B1Vitamin B1 +5930%
Contains more Vitamin B2Vitamin B2 +171.9%
Contains more Vitamin B3Vitamin B3 +857.3%
Contains more Vitamin B5Vitamin B5 +208.2%
Contains more Vitamin B6Vitamin B6 +751.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +685.2%
Contains more CholineCholine +32.6%
Contains more Vitamin CVitamin C +192.7%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin KVitamin K +12460%
~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
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +740.3%
Contains more FatsFats +585%
Contains more CarbsCarbs +945.3%
Contains more OtherOther +267.6%
Contains more WaterWater +1022%

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
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +448.5%
Contains more Poly. FatPolyunsaturated fat +123.1%
Contains less Sat. FatSaturated fat -70.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Fennel DV% diff.
Selenium 32.4µg 0.7µg 58%
Sodium 1303mg 52mg 54%
Vitamin K 0.5µg 62.8µg 52%
Vitamin B1 0.603mg 0.01mg 49%
Folate 212µg 27µg 46%
Vitamin B3 6.127mg 0.64mg 34%
Manganese 0.882mg 0.191mg 30%
Starch 71.23g 29%
Vitamin B6 0.4mg 0.047mg 27%
Carbs 76.31g 7.3g 23%
Iron 2.44mg 0.73mg 21%
Protein 10.42g 1.24g 18%
Calories 359kcal 31kcal 16%
Phosphorus 154mg 50mg 15%
Copper 0.166mg 0.066mg 11%
Vitamin B5 0.715mg 0.232mg 10%
Vitamin C 4.1mg 12mg 9%
Fiber 1.2g 3.1g 8%
Potassium 188mg 414mg 7%
Zinc 1.01mg 0.2mg 7%
Vitamin A 4µg 48µg 5%
Vitamin E 0.04mg 0.58mg 4%
Magnesium 32mg 17mg 4%
Vitamin B2 0.087mg 0.032mg 4%
Calcium 83mg 49mg 3%
Fats 1.37g 0.2g 2%
Choline 17.5mg 13.2mg 1%
Polyunsaturated fat 0.377g 0.169g 1%
Vitamin B12 0.02µg 0µg 1%
Saturated fat 0.307g 0.09g 1%
Monounsaturated fat 0.373g 0.068g 1%
Net carbs 75.11g 4.2g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 3.93g N/A
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?

ok
ok
is better in case of low diet
Pilaf Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Pilaf
23%
Fennel
Minerals Daily Need Coverage Score
77%
Pilaf
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 2.4g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.2)
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 is lower in Cholesterol?
Fennel
Fennel is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 1251mg)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 0.217g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 15)

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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.