Pilaf vs. Lentil — In-Depth Nutrition Comparison
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Important differences between pilaf and lentil
- Pilaf has more selenium, vitamin B1, vitamin B3, vitamin B6, manganese, and folate; however, lentil is richer in fiber, iron, and copper.
- Pilaf's daily need coverage for sodium is 57% more.
- Pilaf contains 12 times more selenium than lentil. Pilaf contains 32.4µg of selenium, while lentil contains 2.8µg.
- Lentil contains less sodium.
- Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of lentil is 29.
The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Lentils, mature seeds, cooked, boiled, without salt.
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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 CalciumCalcium | +336.8% |
| Contains more ManganeseManganese | +78.5% |
| Contains more SeleniumSelenium | +1057.1% |
| Contains more MagnesiumMagnesium | +12.5% |
| Contains more PotassiumPotassium | +96.3% |
| Contains more IronIron | +36.5% |
| Contains more CopperCopper | +51.2% |
| Contains more ZincZinc | +25.7% |
| Contains more PhosphorusPhosphorus | +16.9% |
| 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 CVitamin C | +173.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +256.8% |
| Contains more Vitamin B2Vitamin B2 | +19.2% |
| Contains more Vitamin B3Vitamin B3 | +478% |
| Contains more Vitamin B5Vitamin B5 | +12.1% |
| Contains more Vitamin B6Vitamin B6 | +124.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +17.1% |
| Contains more Vitamin EVitamin E | +175% |
| Contains more Vitamin KVitamin K | +240% |
| Contains more CholineCholine | +86.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1303mg | 2mg | 57% |
| Selenium | 32.4µg | 2.8µg | 54% |
| Vitamin B1 | 0.603mg | 0.169mg | 36% |
| Vitamin B3 | 6.127mg | 1.06mg | 32% |
| Starch | 71.23g | 29% | |
| Fiber | 1.2g | 7.9g | 27% |
| Carbs | 76.31g | 20.13g | 19% |
| Vitamin B6 | 0.4mg | 0.178mg | 17% |
| Manganese | 0.882mg | 0.494mg | 17% |
| Calories | 359kcal | 116kcal | 12% |
| Iron | 2.44mg | 3.33mg | 11% |
| Copper | 0.166mg | 0.251mg | 9% |
| Folate | 212µg | 181µg | 8% |
| Calcium | 83mg | 19mg | 6% |
| Potassium | 188mg | 369mg | 5% |
| Phosphorus | 154mg | 180mg | 4% |
| Protein | 10.42g | 9.02g | 3% |
| Choline | 17.5mg | 32.7mg | 3% |
| Vitamin C | 4.1mg | 1.5mg | 3% |
| Vitamin B5 | 0.715mg | 0.638mg | 2% |
| Fats | 1.37g | 0.38g | 2% |
| Zinc | 1.01mg | 1.27mg | 2% |
| Monounsaturated fat | 0.373g | 0.064g | 1% |
| Vitamin B2 | 0.087mg | 0.073mg | 1% |
| Polyunsaturated fat | 0.377g | 0.175g | 1% |
| Saturated fat | 0.307g | 0.053g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Vitamin K | 0.5µg | 1.7µg | 1% |
| Magnesium | 32mg | 36mg | 1% |
| Net carbs | 75.11g | 12.23g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 1.8g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin E | 0.04mg | 0.11mg | 0% |
| Tryptophan | 0.086mg | 0.081mg | 0% |
| Threonine | 0.221mg | 0.323mg | 0% |
| Isoleucine | 0.279mg | 0.39mg | 0% |
| Leucine | 0.523mg | 0.654mg | 0% |
| Lysine | 0.189mg | 0.63mg | 0% |
| Methionine | 0.145mg | 0.077mg | 0% |
| Phenylalanine | 0.32mg | 0.445mg | 0% |
| Valine | 0.374mg | 0.448mg | 0% |
| Histidine | 0.15mg | 0.254mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15.5% |
| Contains more FatsFats | +260.5% |
| Contains more CarbsCarbs | +279.1% |
| Contains more OtherOther | +365.1% |
| Contains more WaterWater | +766.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +482.8% |
| Contains more Poly. FatPolyunsaturated fat | +115.4% |
| Contains less Sat. FatSaturated fat | -82.7% |
