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  6. Pilaf vs. Gooseberry

Pilaf vs. Gooseberry — In-Depth Nutrition Comparison

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How are pilaf and gooseberries different?

  • Pilaf is higher in selenium, folate, vitamin B1, vitamin B3, manganese, iron, vitamin B6, and phosphorus; however, gooseberries are richer in vitamin C.
  • Daily need coverage for selenium for pilaf is 58% higher.
  • Pilaf contains 1303 times more sodium than gooseberries. While pilaf contains 1303mg of sodium, gooseberries contain only 1mg.
  • Gooseberries have a lower glycemic index (15) than pilaf (60).

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

Infographic

Pilaf vs Gooseberry 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.
Pilaf
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +232%
Contains more IronIron +687.1%
Contains more CopperCopper +137.1%
Contains more ZincZinc +741.7%
Contains more PhosphorusPhosphorus +470.4%
Contains more ManganeseManganese +512.5%
Contains more SeleniumSelenium +5300%
Contains less SodiumSodium -99.9%
~equal in Potassium ~198mg

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
Pilaf
9
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%
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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +1407.5%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B3Vitamin B3 +1942.3%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3433.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +575.6%
Contains more Vitamin AVitamin A +275%
Contains more Vitamin EVitamin E +825%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pilaf Gooseberry DV% diff.
Selenium 32.4µg 0.6µg 58%
Sodium 1303mg 1mg 57%
Folate 212µg 6µg 52%
Vitamin B1 0.603mg 0.04mg 47%
Vitamin B3 6.127mg 0.3mg 36%
Manganese 0.882mg 0.144mg 32%
Starch 71.23g 29%
Iron 2.44mg 0.31mg 27%
Vitamin C 4.1mg 27.7mg 26%
Vitamin B6 0.4mg 0.08mg 25%
Carbs 76.31g 10.18g 22%
Protein 10.42g 0.88g 19%
Phosphorus 154mg 27mg 18%
Calories 359kcal 44kcal 16%
Fiber 1.2g 4.3g 12%
Copper 0.166mg 0.07mg 11%
Vitamin B5 0.715mg 0.286mg 9%
Zinc 1.01mg 0.12mg 8%
Calcium 83mg 25mg 6%
Magnesium 32mg 10mg 5%
Vitamin B2 0.087mg 0.03mg 4%
Choline 17.5mg 3%
Vitamin E 0.04mg 0.37mg 2%
Monounsaturated fat 0.373g 0.051g 1%
Vitamin A 4µg 15µg 1%
Vitamin B12 0.02µg 0µg 1%
Fats 1.37g 0.58g 1%
Saturated fat 0.307g 0.038g 1%
Net carbs 75.11g 5.88g N/A
Cholesterol 1mg 0mg 0%
Potassium 188mg 198mg 0%
Sugar 1.53g N/A
Vitamin K 0.5µg 0%
Polyunsaturated fat 0.377g 0.317g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +1084.1%
Contains more FatsFats +136.2%
Contains more CarbsCarbs +649.6%
Contains more OtherOther +687.8%
Contains more WaterWater +992.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +631.4%
Contains more Poly. FatPolyunsaturated fat +18.9%
Contains less Sat. FatSaturated fat -87.6%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.