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Pilaf vs. Granola bars — In-Depth Nutrition Comparison

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What are the differences between pilaf and granola bars?

  • Pilaf is higher in folate, selenium, vitamin B3, vitamin B1, and vitamin B6, yet granola bars are higher in manganese, copper, phosphorus, and fiber.
  • Pilaf's daily need coverage for folate is 47% more.
  • Pilaf has 5 times more vitamin B6 than granola bars. While pilaf has 0.4mg of vitamin B6, granola bars have only 0.085mg.
  • The amount of sodium in granola bars is lower.
  • The glycemic index of granola bars is lower.

We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Snacks, granola bars, hard, plain types in this article.

Infographic

Pilaf vs Granola bars 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
2
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 69% 18% 30% 111% 131% 55% 119% 38% 232% 88%
Contains more CalciumCalcium +36.1%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +203.1%
Contains more PotassiumPotassium +78.7%
Contains more IronIron +20.9%
Contains more CopperCopper +136.1%
Contains more ZincZinc +101%
Contains more PhosphorusPhosphorus +79.9%
Contains less SodiumSodium -77.4%
Contains more ManganeseManganese +101.5%

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
7
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 3% 0.67% 42% 0% 66% 27% 30% 49% 20% 0% 37% 17% 12%
Contains more Vitamin CVitamin C +355.6%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +128.4%
Contains more Vitamin B3Vitamin B3 +287.5%
Contains more Vitamin B6Vitamin B6 +370.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +821.7%
Contains more Vitamin EVitamin E +5125%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin KVitamin K +2820%
Contains more CholineCholine +25.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pilaf Granola bars DV% diff.
Polyunsaturated fat 0.377g 12.05g 78%
Folate 212µg 23µg 47%
Sodium 1303mg 294mg 44%
Manganese 0.882mg 1.777mg 39%
Starch 71.23g 29%
Selenium 32.4µg 16.2µg 29%
Vitamin B3 6.127mg 1.581mg 28%
Vitamin B1 0.603mg 0.264mg 28%
Fats 1.37g 19.8g 28%
Copper 0.166mg 0.392mg 25%
Vitamin B6 0.4mg 0.085mg 24%
Phosphorus 154mg 277mg 18%
Fiber 1.2g 5.3g 16%
Magnesium 32mg 97mg 15%
Vitamin E 0.04mg 2.09mg 14%
Vitamin K 0.5µg 14.6µg 12%
Monounsaturated fat 0.373g 4.38g 10%
Saturated fat 0.307g 2.37g 9%
Zinc 1.01mg 2.03mg 9%
Calories 359kcal 471kcal 6%
Iron 2.44mg 2.95mg 6%
Carbs 76.31g 64.4g 4%
Vitamin C 4.1mg 0.9mg 4%
Potassium 188mg 336mg 4%
Vitamin B2 0.087mg 0.119mg 2%
Vitamin B5 0.715mg 0.813mg 2%
Calcium 83mg 61mg 2%
Vitamin B12 0.02µg 0µg 1%
Choline 17.5mg 22mg 1%
Protein 10.42g 10.1g 1%
Net carbs 75.11g 59.1g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 28.57g N/A
Vitamin A 4µg 2µg 0%
Tryptophan 0.086mg 0.177mg 0%
Threonine 0.221mg 0.264mg 0%
Isoleucine 0.279mg 0.352mg 0%
Leucine 0.523mg 0.724mg 0%
Lysine 0.189mg 0.4mg 0%
Methionine 0.145mg 0.177mg 0%
Phenylalanine 0.32mg 0.479mg 0%
Valine 0.374mg 0.508mg 0%
Histidine 0.15mg 0.216mg 0%

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
10% 20% 64% 4% 2%
Protein: 10.1 g
Fats: 19.8 g
Carbs: 64.4 g
Water: 3.9 g
Other: 1.8 g
Contains more CarbsCarbs +18.5%
Contains more WaterWater +106.2%
Contains more OtherOther +114.4%
Contains more FatsFats +1345.3%
~equal in Protein ~10.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
13% 23% 64%
Saturated fat: Sat. Fat 2.37 g
Monounsaturated fat: Mono. Fat 4.38 g
Polyunsaturated fat: Poly. Fat 12.05 g
Contains less Sat. FatSaturated fat -87%
Contains more Mono. FatMonounsaturated fat +1074.3%
Contains more Poly. FatPolyunsaturated fat +3096.3%

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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. Granola bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167542/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.