Pilaf vs. Kiwi — In-Depth Nutrition Comparison
Compare
Significant differences between pilaf and kiwi
- Pilaf has more selenium, vitamin B1, folate, vitamin B3, manganese, iron, and vitamin B6; however, kiwi is richer in vitamin C and vitamin K.
- Kiwi covers your daily vitamin C needs 98% more than pilaf.
- Kiwi has 434 times less sodium than pilaf. Pilaf has 1303mg of sodium, while kiwi has 3mg.
Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Kiwifruit, green, raw.
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.
| Contains more MagnesiumMagnesium | +88.2% |
| Contains more CalciumCalcium | +144.1% |
| Contains more IronIron | +687.1% |
| Contains more CopperCopper | +27.7% |
| Contains more ZincZinc | +621.4% |
| Contains more PhosphorusPhosphorus | +352.9% |
| Contains more ManganeseManganese | +800% |
| Contains more SeleniumSelenium | +16100% |
| Contains more PotassiumPotassium | +66% |
| Contains less SodiumSodium | -99.8% |
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 B1Vitamin B1 | +2133.3% |
| Contains more Vitamin B2Vitamin B2 | +248% |
| Contains more Vitamin B3Vitamin B3 | +1696.8% |
| Contains more Vitamin B5Vitamin B5 | +290.7% |
| Contains more Vitamin B6Vitamin B6 | +534.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +748% |
| Contains more CholineCholine | +124.4% |
| Contains more Vitamin CVitamin C | +2161% |
| Contains more Vitamin EVitamin E | +3550% |
| Contains more Vitamin KVitamin K | +7960% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +814% |
| Contains more FatsFats | +163.5% |
| Contains more CarbsCarbs | +420.5% |
| Contains more OtherOther | +532.8% |
| Contains more WaterWater | +933.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +693.6% |
| Contains more Poly. FatPolyunsaturated fat | +31.4% |
| Contains less Sat. FatSaturated fat | -90.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +100% |
| Contains more MaltoseMaltose | +494.7% |
| Contains more GlucoseGlucose | +4010% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 4.1mg | 92.7mg | 98% |
| Selenium | 32.4µg | 0.2µg | 59% |
| Sodium | 1303mg | 3mg | 57% |
| Vitamin B1 | 0.603mg | 0.027mg | 48% |
| Folate | 212µg | 25µg | 47% |
| Vitamin B3 | 6.127mg | 0.341mg | 36% |
| Manganese | 0.882mg | 0.098mg | 34% |
| Vitamin K | 0.5µg | 40.3µg | 33% |
| Starch | 71.23g | 0g | 29% |
| Iron | 2.44mg | 0.31mg | 27% |
| Vitamin B6 | 0.4mg | 0.063mg | 26% |
| Carbs | 76.31g | 14.66g | 21% |
| Protein | 10.42g | 1.14g | 19% |
| Phosphorus | 154mg | 34mg | 17% |
| Calories | 359kcal | 61kcal | 15% |
| Vitamin B5 | 0.715mg | 0.183mg | 11% |
| Vitamin E | 0.04mg | 1.46mg | 9% |
| Zinc | 1.01mg | 0.14mg | 8% |
| Fiber | 1.2g | 3g | 7% |
| Calcium | 83mg | 34mg | 5% |
| Vitamin B2 | 0.087mg | 0.025mg | 5% |
| Fructose | 0g | 4.35g | 5% |
| Potassium | 188mg | 312mg | 4% |
| Copper | 0.166mg | 0.13mg | 4% |
| Magnesium | 32mg | 17mg | 4% |
| Choline | 17.5mg | 7.8mg | 2% |
| Monounsaturated fat | 0.373g | 0.047g | 1% |
| Saturated fat | 0.307g | 0.029g | 1% |
| Polyunsaturated fat | 0.377g | 0.287g | 1% |
| Fats | 1.37g | 0.52g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 11.66g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 8.99g | N/A |
| Vitamin A | 4µg | 4µg | 0% |
| Tryptophan | 0.086mg | 0.015mg | 0% |
| Threonine | 0.221mg | 0.047mg | 0% |
| Isoleucine | 0.279mg | 0.051mg | 0% |
| Leucine | 0.523mg | 0.066mg | 0% |
| Lysine | 0.189mg | 0.061mg | 0% |
| Methionine | 0.145mg | 0.024mg | 0% |
| Phenylalanine | 0.32mg | 0.044mg | 0% |
| Valine | 0.374mg | 0.057mg | 0% |
| Histidine | 0.15mg | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
39%
Minerals Daily Need Coverage Score
77%
14%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 7.46g)
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 richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Kiwi is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 1300mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.278g)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 2)