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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

Pilaf vs Millet 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.
Pilaf
2
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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%
~equal in Potassium ~195mg

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
7
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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.384mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
11% 4% 73% 9% 3%
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
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
20% 21% 59%
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.
Pilaf Millet raw
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Pilaf Millet raw 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?

ok
ok
is better in case of low diet
Pilaf Millet raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Pilaf
36%
Millet raw
Minerals Daily Need Coverage Score
77%
Pilaf
86%
Millet raw

Comparison summary

Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 0.416g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 11)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.6)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet raw
Millet raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 1298mg)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.