Pilaf vs. Garlic — In-Depth Nutrition Comparison
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What are the differences between pilaf and garlic?
- Pilaf is higher in folate, vitamin B3, vitamin B1, and selenium, yet garlic is higher in vitamin B6, manganese, vitamin C, copper, and calcium.
- Garlic's daily need coverage for vitamin B6 is 64% more.
- Pilaf has 77 times more sodium than garlic. While pilaf has 1303mg of sodium, garlic has only 17mg.
- The glycemic index of garlic is lower.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Garlic, 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 | +28% |
| Contains more IronIron | +43.5% |
| Contains more SeleniumSelenium | +128.2% |
| Contains more CalciumCalcium | +118.1% |
| Contains more PotassiumPotassium | +113.3% |
| Contains more CopperCopper | +80.1% |
| Contains more ZincZinc | +14.9% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +89.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +201.5% |
| Contains more Vitamin B3Vitamin B3 | +775.3% |
| Contains more Vitamin B5Vitamin B5 | +20% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +6966.7% |
| Contains more Vitamin CVitamin C | +661% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B2Vitamin B2 | +26.4% |
| Contains more Vitamin B6Vitamin B6 | +208.8% |
| Contains more Vitamin KVitamin K | +240% |
| Contains more CholineCholine | +32.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.4mg | 1.235mg | 64% |
| Sodium | 1303mg | 17mg | 56% |
| Folate | 212µg | 3µg | 52% |
| Vitamin B3 | 6.127mg | 0.7mg | 34% |
| Vitamin B1 | 0.603mg | 0.2mg | 34% |
| Manganese | 0.882mg | 1.672mg | 34% |
| Selenium | 32.4µg | 14.2µg | 33% |
| Vitamin C | 4.1mg | 31.2mg | 30% |
| Starch | 71.23g | 29% | |
| Copper | 0.166mg | 0.299mg | 15% |
| Carbs | 76.31g | 33.06g | 14% |
| Calories | 359kcal | 149kcal | 11% |
| Calcium | 83mg | 181mg | 10% |
| Iron | 2.44mg | 1.7mg | 9% |
| Protein | 10.42g | 6.36g | 8% |
| Potassium | 188mg | 401mg | 6% |
| Fiber | 1.2g | 2.1g | 4% |
| Magnesium | 32mg | 25mg | 2% |
| Vitamin B2 | 0.087mg | 0.11mg | 2% |
| Vitamin B5 | 0.715mg | 0.596mg | 2% |
| Vitamin K | 0.5µg | 1.7µg | 1% |
| Polyunsaturated fat | 0.377g | 0.249g | 1% |
| Monounsaturated fat | 0.373g | 0.011g | 1% |
| Saturated fat | 0.307g | 0.089g | 1% |
| Choline | 17.5mg | 23.2mg | 1% |
| Fats | 1.37g | 0.5g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Zinc | 1.01mg | 1.16mg | 1% |
| Net carbs | 75.11g | 30.96g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 1g | N/A |
| Phosphorus | 154mg | 153mg | 0% |
| Vitamin E | 0.04mg | 0.08mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.086mg | 0.066mg | 0% |
| Threonine | 0.221mg | 0.157mg | 0% |
| Isoleucine | 0.279mg | 0.217mg | 0% |
| Leucine | 0.523mg | 0.308mg | 0% |
| Lysine | 0.189mg | 0.273mg | 0% |
| Methionine | 0.145mg | 0.076mg | 0% |
| Phenylalanine | 0.32mg | 0.183mg | 0% |
| Valine | 0.374mg | 0.291mg | 0% |
| Histidine | 0.15mg | 0.113mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +63.8% |
| Contains more FatsFats | +174% |
| Contains more CarbsCarbs | +130.8% |
| Contains more OtherOther | +157.3% |
| Contains more WaterWater | +628.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3290.9% |
| Contains more Poly. FatPolyunsaturated fat | +51.4% |
| Contains less Sat. FatSaturated fat | -71% |
