Pilaf vs. Ham — In-Depth Nutrition Comparison
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What are the main differences between pilaf and ham?
- Pilaf is richer in folate, manganese, selenium, vitamin B3, and iron, yet ham is richer in vitamin B12, zinc, vitamin B1, and choline.
- Pilaf's daily need coverage for folate is 52% higher.
- Pilaf has 16 times more manganese than ham. Pilaf has 0.882mg of manganese, while ham has 0.054mg.
- Pilaf contains less cholesterol.
- Ham has a lower glycemic index than pilaf.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.
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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 | +128.6% |
| Contains more CalciumCalcium | +937.5% |
| Contains more IronIron | +64.9% |
| Contains more CopperCopper | +110.1% |
| Contains more ManganeseManganese | +1533.3% |
| Contains more SeleniumSelenium | +66.2% |
| Contains more PotassiumPotassium | +52.7% |
| Contains more ZincZinc | +185.1% |
| Contains more PhosphorusPhosphorus | +27.3% |
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 B3Vitamin B3 | +52.3% |
| Contains more Vitamin B5Vitamin B5 | +77.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +6966.7% |
| Contains more Vitamin EVitamin E | +525% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +132.2% |
| Contains more Vitamin B12Vitamin B12 | +3150% |
| Contains more CholineCholine | +386.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +4987.3% |
| Contains more ProteinProtein | +100.9% |
| Contains more FatsFats | +303.6% |
| Contains more WaterWater | +741.7% |
| Contains more OtherOther | +13.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83% |
| Contains more Mono. FatMonounsaturated fat | +602.4% |
| Contains more Poly. FatPolyunsaturated fat | +43.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 212µg | 3µg | 52% |
| Manganese | 0.882mg | 0.054mg | 36% |
| Starch | 71.23g | 29% | |
| Vitamin B12 | 0.02µg | 0.65µg | 26% |
| Carbs | 76.31g | 1.5g | 25% |
| Selenium | 32.4µg | 19.5µg | 23% |
| Protein | 10.42g | 20.93g | 21% |
| Zinc | 1.01mg | 2.88mg | 17% |
| Cholesterol | 1mg | 53mg | 17% |
| Vitamin B3 | 6.127mg | 4.023mg | 13% |
| Vitamin B1 | 0.603mg | 0.754mg | 13% |
| Choline | 17.5mg | 85.1mg | 12% |
| Iron | 2.44mg | 1.48mg | 12% |
| Calories | 359kcal | 145kcal | 11% |
| Copper | 0.166mg | 0.079mg | 10% |
| Vitamin B2 | 0.087mg | 0.202mg | 9% |
| Calcium | 83mg | 8mg | 8% |
| Saturated fat | 0.307g | 1.81g | 7% |
| Vitamin B5 | 0.715mg | 0.403mg | 6% |
| Fats | 1.37g | 5.53g | 6% |
| Monounsaturated fat | 0.373g | 2.62g | 6% |
| Phosphorus | 154mg | 196mg | 6% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Fiber | 1.2g | 0g | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Magnesium | 32mg | 14mg | 4% |
| Sodium | 1303mg | 1203mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Potassium | 188mg | 287mg | 3% |
| Vitamin E | 0.04mg | 0.25mg | 1% |
| Polyunsaturated fat | 0.377g | 0.54g | 1% |
| Net carbs | 75.11g | 1.5g | N/A |
| Sugar | 1.53g | 0g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin B6 | 0.4mg | 0.4mg | 0% |
| Vitamin K | 0.5µg | 0µg | 0% |
| Tryptophan | 0.086mg | 0.251mg | 0% |
| Threonine | 0.221mg | 0.931mg | 0% |
| Isoleucine | 0.279mg | 0.918mg | 0% |
| Leucine | 0.523mg | 1.661mg | 0% |
| Lysine | 0.189mg | 1.775mg | 0% |
| Methionine | 0.145mg | 0.553mg | 0% |
| Phenylalanine | 0.32mg | 0.904mg | 0% |
| Valine | 0.374mg | 0.908mg | 0% |
| Histidine | 0.15mg | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
44%
Minerals Daily Need Coverage Score
77%
55%
Comparison summary
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 52mg)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 1.503g)
Which food is cheaper?
Pilaf is cheaper (difference - $0.5)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Ham contains less Sodium (difference - 100mg)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.