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  6. Pilaf vs. Jícama raw

Pilaf vs. Jícama raw — In-Depth Nutrition Comparison

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A recap on differences between pilaf and jícama raw

  • Pilaf has more selenium, folate, vitamin B1, vitamin B3, manganese, vitamin B6, iron, and phosphorus; however, jícama raw is higher in vitamin C.
  • Pilaf covers your daily selenium needs 58% more than jícama raw.
  • Jícama raw contains 326 times less sodium than pilaf. Pilaf contains 1303mg of sodium, while jícama raw contains 4mg.
  • The glycemic index of pilaf is higher.

Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Yambean (jicama), raw.

Infographic

Pilaf vs Jícama raw 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
Pilaf
9
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 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +591.7%
Contains more PotassiumPotassium +25.3%
Contains more IronIron +306.7%
Contains more CopperCopper +245.8%
Contains more ZincZinc +531.3%
Contains more PhosphorusPhosphorus +755.6%
Contains more ManganeseManganese +1370%
Contains more SeleniumSelenium +4528.6%
Contains less SodiumSodium -99.7%

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
10
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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +2915%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +2963.5%
Contains more Vitamin B5Vitamin B5 +429.6%
Contains more Vitamin B6Vitamin B6 +852.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +1666.7%
Contains more CholineCholine +28.7%
Contains more Vitamin CVitamin C +392.7%
Contains more Vitamin EVitamin E +1050%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pilaf Jícama raw DV% diff.
Selenium 32.4µg 0.7µg 58%
Sodium 1303mg 4mg 56%
Folate 212µg 12µg 50%
Vitamin B1 0.603mg 0.02mg 49%
Vitamin B3 6.127mg 0.2mg 37%
Manganese 0.882mg 0.06mg 36%
Starch 71.23g 29%
Vitamin B6 0.4mg 0.042mg 28%
Iron 2.44mg 0.6mg 23%
Carbs 76.31g 8.82g 22%
Protein 10.42g 0.72g 19%
Phosphorus 154mg 18mg 19%
Vitamin C 4.1mg 20.2mg 18%
Calories 359kcal 38kcal 16%
Fiber 1.2g 4.9g 15%
Copper 0.166mg 0.048mg 13%
Vitamin B5 0.715mg 0.135mg 12%
Zinc 1.01mg 0.16mg 8%
Calcium 83mg 12mg 7%
Magnesium 32mg 12mg 5%
Vitamin B2 0.087mg 0.029mg 4%
Vitamin E 0.04mg 0.46mg 3%
Polyunsaturated fat 0.377g 0.043g 2%
Fats 1.37g 0.09g 2%
Potassium 188mg 150mg 1%
Vitamin B12 0.02µg 0µg 1%
Choline 17.5mg 13.6mg 1%
Saturated fat 0.307g 0.021g 1%
Monounsaturated fat 0.373g 0.005g 1%
Net carbs 75.11g 3.92g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 1.8g N/A
Vitamin A 4µg 1µg 0%
Vitamin K 0.5µg 0.3µg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0.018mg 0%
Isoleucine 0.279mg 0.016mg 0%
Leucine 0.523mg 0.025mg 0%
Lysine 0.189mg 0.026mg 0%
Methionine 0.145mg 0.007mg 0%
Phenylalanine 0.32mg 0.017mg 0%
Valine 0.374mg 0.022mg 0%
Histidine 0.15mg 0.019mg 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
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more ProteinProtein +1347.2%
Contains more FatsFats +1422.2%
Contains more CarbsCarbs +765.2%
Contains more OtherOther +1186.7%
Contains more WaterWater +1020.3%

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
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +7360%
Contains more Poly. FatPolyunsaturated fat +776.7%
Contains less Sat. FatSaturated fat -93.2%

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. Jícama raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.