Pilaf vs. Filo — In-Depth Nutrition Comparison
Compare
Significant differences between pilaf and filo
- Pilaf has more folate, vitamin B6, manganese, selenium, vitamin B3, phosphorus, and vitamin B5; however, filo is richer in vitamin B2 and iron.
- Pilaf covers your daily sodium needs 36% more than filo.
- Filo has 13 times less vitamin B6 than pilaf. Pilaf has 0.4mg of vitamin B6, while filo has 0.03mg.
- Filo contains less sodium.
- Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of filo is 38.
Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Phyllo dough.
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.
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +654.5% |
| Contains more PotassiumPotassium | +154.1% |
| Contains more CopperCopper | +64.4% |
| Contains more ZincZinc | +106.1% |
| Contains more PhosphorusPhosphorus | +105.3% |
| Contains more ManganeseManganese | +85.3% |
| Contains more SeleniumSelenium | +39.1% |
| Contains more IronIron | +31.6% |
| Contains less SodiumSodium | -62.9% |
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 B1Vitamin B1 | +11.5% |
| Contains more Vitamin B3Vitamin B3 | +50.4% |
| Contains more Vitamin B5Vitamin B5 | +136.8% |
| Contains more Vitamin B6Vitamin B6 | +1233.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +140.9% |
| Contains more CholineCholine | +153.6% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B2Vitamin B2 | +292% |
| Contains more Vitamin KVitamin K | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1303mg | 483mg | 36% |
| Folate | 212µg | 88µg | 31% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.4mg | 0.03mg | 28% |
| Vitamin B2 | 0.087mg | 0.341mg | 20% |
| Manganese | 0.882mg | 0.476mg | 18% |
| Selenium | 32.4µg | 23.3µg | 17% |
| Vitamin B3 | 6.127mg | 4.073mg | 13% |
| Phosphorus | 154mg | 75mg | 11% |
| Iron | 2.44mg | 3.21mg | 10% |
| Carbs | 76.31g | 52.6g | 8% |
| Vitamin B5 | 0.715mg | 0.302mg | 8% |
| Calcium | 83mg | 11mg | 7% |
| Monounsaturated fat | 0.373g | 3.149g | 7% |
| Copper | 0.166mg | 0.101mg | 7% |
| Fats | 1.37g | 6g | 7% |
| Protein | 10.42g | 7.1g | 7% |
| Saturated fat | 0.307g | 1.47g | 5% |
| Zinc | 1.01mg | 0.49mg | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Vitamin B1 | 0.603mg | 0.541mg | 5% |
| Magnesium | 32mg | 15mg | 4% |
| Polyunsaturated fat | 0.377g | 0.923g | 4% |
| Calories | 359kcal | 299kcal | 3% |
| Fiber | 1.2g | 1.9g | 3% |
| Potassium | 188mg | 74mg | 3% |
| Vitamin K | 0.5µg | 2.5µg | 2% |
| Choline | 17.5mg | 6.9mg | 2% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 50.7g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0.18g | N/A |
| Vitamin E | 0.04mg | 0.08mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.086mg | 0.088mg | 0% |
| Threonine | 0.221mg | 0.194mg | 0% |
| Isoleucine | 0.279mg | 0.246mg | 0% |
| Leucine | 0.523mg | 0.49mg | 0% |
| Lysine | 0.189mg | 0.158mg | 0% |
| Methionine | 0.145mg | 0.126mg | 0% |
| Phenylalanine | 0.32mg | 0.359mg | 0% |
| Valine | 0.374mg | 0.286mg | 0% |
| Histidine | 0.15mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +46.8% |
| Contains more CarbsCarbs | +45.1% |
| Contains more OtherOther | +127.1% |
| Contains more FatsFats | +338% |
| Contains more WaterWater | +305.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.1% |
| Contains more Mono. FatMonounsaturated fat | +744.2% |
| Contains more Poly. FatPolyunsaturated fat | +144.8% |
