Pilaf vs. Glutinous rice — In-Depth Nutrition Comparison

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What are the differences between pilaf and glutinous rice?

Pilaf is richer than glutinous rice in folate, selenium, vitamin B1, vitamin B3, vitamin B6, iron, manganese, phosphorus, and copper.
Pilaf's daily need coverage for sodium is 56% more.
Pilaf has 212 times more folate than glutinous rice. While pilaf has 212µg of folate, glutinous rice has only 1µg.
The amount of sodium in glutinous rice is lower.
The glycemic index of pilaf is lower.

We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Rice, white, glutinous, unenriched, cooked 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.

Pilaf

Glutinous rice

Contains more MagnesiumMagnesium	+540%
Contains more CalciumCalcium	+4050%
Contains more PotassiumPotassium	+1780%
Contains more IronIron	+1642.9%
Contains more CopperCopper	+238.8%
Contains more ZincZinc	+146.3%
Contains more PhosphorusPhosphorus	+1825%
Contains more ManganeseManganese	+236.6%
Contains more SeleniumSelenium	+478.6%

Contains less SodiumSodium

-99.6%

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.

Pilaf

Glutinous rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+2915%
Contains more Vitamin B2Vitamin B2	+569.2%
Contains more Vitamin B3Vitamin B3	+2012.8%
Contains more Vitamin B5Vitamin B5	+232.6%
Contains more Vitamin B6Vitamin B6	+1438.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+21100%
Contains more CholineCholine	+733.3%

~equal in Vitamin E ~0.04mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	1303mg	5mg	56%
Folate	212µg	1µg	53%
Selenium	32.4µg	5.6µg	49%
Vitamin B1	0.603mg	0.02mg	49%
Vitamin B3	6.127mg	0.29mg	36%
Starch	71.23g		29%
Vitamin B6	0.4mg	0.026mg	29%
Iron	2.44mg	0.14mg	29%
Manganese	0.882mg	0.262mg	27%
Phosphorus	154mg	8mg	21%
Carbs	76.31g	21.09g	18%
Protein	10.42g	2.02g	17%
Calories	359kcal	97kcal	13%
Copper	0.166mg	0.049mg	13%
Vitamin B5	0.715mg	0.215mg	10%
Calcium	83mg	2mg	8%
Magnesium	32mg	5mg	6%
Vitamin B2	0.087mg	0.013mg	6%
Vitamin C	4.1mg	0mg	5%
Potassium	188mg	10mg	5%
Zinc	1.01mg	0.41mg	5%
Choline	17.5mg	2.1mg	3%
Polyunsaturated fat	0.377g	0.069g	2%
Fats	1.37g	0.19g	2%
Fiber	1.2g	1g	1%
Vitamin B12	0.02µg	0µg	1%
Saturated fat	0.307g	0.039g	1%
Monounsaturated fat	0.373g	0.07g	1%
Net carbs	75.11g	20.09g	N/A
Cholesterol	1mg	0mg	0%
Sugar	1.53g	0.05g	N/A
Vitamin A	4µg	0µg	0%
Vitamin E	0.04mg	0.04mg	0%
Vitamin K	0.5µg	0µg	0%
Tryptophan	0.086mg	0.023mg	0%
Threonine	0.221mg	0.072mg	0%
Isoleucine	0.279mg	0.087mg	0%
Leucine	0.523mg	0.167mg	0%
Lysine	0.189mg	0.073mg	0%
Methionine	0.145mg	0.047mg	0%
Phenylalanine	0.32mg	0.108mg	0%
Valine	0.374mg	0.123mg	0%
Histidine	0.15mg	0.047mg	0%