Pilaf vs. Millet raw — In-Depth Nutrition Comparison
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Summary of differences between pilaf and millet raw
- Pilaf has more selenium, folate, and vitamin B1, while millet raw has more copper, manganese, fiber, magnesium, phosphorus, and vitamin B2.
- Millet raw covers your daily need for copper, 65% more than pilaf.
- Pilaf contains 261 times more sodium than millet raw. While pilaf contains 1303mg of sodium, millet raw contains only 5mg.
- Pilaf has a lower glycemic index. The glycemic index of pilaf is 60, while the glycemic index of millet raw is 71.
These are the specific foods used in this comparison Rice and vermicelli mix, rice pilaf flavor, unprepared and Millet, 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.
| Contains more CalciumCalcium | +937.5% |
| Contains more SeleniumSelenium | +1100% |
| Contains more MagnesiumMagnesium | +256.3% |
| Contains more IronIron | +23.4% |
| Contains more CopperCopper | +351.8% |
| Contains more ZincZinc | +66.3% |
| Contains more PhosphorusPhosphorus | +85.1% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +85% |
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 B1Vitamin B1 | +43.2% |
| Contains more Vitamin B3Vitamin B3 | +29.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +149.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +25% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B5Vitamin B5 | +18.6% |
| Contains more Vitamin KVitamin K | +80% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
11.02 g
Fats:
4.22 g
Carbs:
72.85 g
Water:
8.67 g
Other:
3.24 g
| Contains more OtherOther | +19.1% |
| Contains more FatsFats | +208% |
~equal in
Protein
~11.02g
~equal in
Carbs
~72.85g
~equal in
Water
~8.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
Saturated fat:
Sat. Fat
0.723 g
Monounsaturated fat:
Mono. Fat
0.773 g
Polyunsaturated fat:
Poly. Fat
2.134 g
| Contains less Sat. FatSaturated fat | -57.5% |
| Contains more Mono. FatMonounsaturated fat | +107.2% |
| Contains more Poly. FatPolyunsaturated fat | +466% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.166mg | 0.75mg | 65% |
| Sodium | 1303mg | 5mg | 56% |
| Selenium | 32.4µg | 2.7µg | 54% |
| Manganese | 0.882mg | 1.632mg | 33% |
| Folate | 212µg | 85µg | 32% |
| Starch | 71.23g | 29% | |
| Fiber | 1.2g | 8.5g | 29% |
| Magnesium | 32mg | 114mg | 20% |
| Phosphorus | 154mg | 285mg | 19% |
| Vitamin B2 | 0.087mg | 0.29mg | 16% |
| Vitamin B1 | 0.603mg | 0.421mg | 15% |
| Polyunsaturated fat | 0.377g | 2.134g | 12% |
| Vitamin B3 | 6.127mg | 4.72mg | 9% |
| Calcium | 83mg | 8mg | 8% |
| Iron | 2.44mg | 3.01mg | 7% |
| Zinc | 1.01mg | 1.68mg | 6% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Fats | 1.37g | 4.22g | 4% |
| Choline | 17.5mg | 3% | |
| Vitamin B5 | 0.715mg | 0.848mg | 3% |
| Saturated fat | 0.307g | 0.723g | 2% |
| Monounsaturated fat | 0.373g | 0.773g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Vitamin B6 | 0.4mg | 0.384mg | 1% |
| Calories | 359kcal | 378kcal | 1% |
| Protein | 10.42g | 11.02g | 1% |
| Carbs | 76.31g | 72.85g | 1% |
| Net carbs | 75.11g | 64.35g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Potassium | 188mg | 195mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0.05mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.5µg | 0.9µg | 0% |
| Tryptophan | 0.086mg | 0.119mg | 0% |
| Threonine | 0.221mg | 0.353mg | 0% |
| Isoleucine | 0.279mg | 0.465mg | 0% |
| Leucine | 0.523mg | 1.4mg | 0% |
| Lysine | 0.189mg | 0.212mg | 0% |
| Methionine | 0.145mg | 0.221mg | 0% |
| Phenylalanine | 0.32mg | 0.58mg | 0% |
| Valine | 0.374mg | 0.578mg | 0% |
| Histidine | 0.15mg | 0.236mg | 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%
36%
Minerals Daily Need Coverage Score
77%
86%
Comparison summary
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 0.416g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 11)
Which food is cheaper?
Pilaf is cheaper (difference - $0.6)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Millet raw is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Millet raw contains less Sodium (difference - 1298mg)
Which food is richer in minerals?
Millet raw is relatively richer in minerals