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  6. Pilaf vs. Mustard Greens Raw

Pilaf vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Important differences between pilaf and mustard Greens Raw

  • Pilaf has more selenium, folate, vitamin B1, vitamin B3, vitamin B6, and phosphorus; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Pilaf contains 65 times more sodium than mustard Greens Raw. Pilaf contains 1303mg of sodium, while mustard Greens Raw contain 20mg.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Mustard greens, raw.

Infographic

Pilaf vs Mustard Greens 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
Pilaf
5
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +48.8%
Contains more ZincZinc +304%
Contains more PhosphorusPhosphorus +165.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3500%
Contains more CalciumCalcium +38.6%
Contains more PotassiumPotassium +104.3%
Contains less SodiumSodium -98.5%
~equal in Magnesium ~32mg
~equal in Copper ~0.165mg

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
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +653.8%
Contains more Vitamin B3Vitamin B3 +665.9%
Contains more Vitamin B5Vitamin B5 +240.5%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1666.7%
Contains more CholineCholine +3400%
Contains more Vitamin CVitamin C +1607.3%
Contains more Vitamin AVitamin A +3675%
Contains more Vitamin EVitamin E +4925%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin KVitamin K +51400%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pilaf Mustard Greens Raw DV% diff.
Vitamin K 0.5µg 257.5µg 214%
Vitamin C 4.1mg 70mg 73%
Selenium 32.4µg 0.9µg 57%
Sodium 1303mg 20mg 56%
Folate 212µg 12µg 50%
Vitamin B1 0.603mg 0.08mg 44%
Manganese 0.882mg 38%
Vitamin B3 6.127mg 0.8mg 33%
Starch 71.23g 29%
Carbs 76.31g 4.67g 24%
Vitamin B6 0.4mg 0.18mg 17%
Calories 359kcal 27kcal 17%
Vitamin A 4µg 151µg 16%
Protein 10.42g 2.86g 15%
Phosphorus 154mg 58mg 14%
Vitamin E 0.04mg 2.01mg 13%
Iron 2.44mg 1.64mg 10%
Vitamin B5 0.715mg 0.21mg 10%
Fiber 1.2g 3.2g 8%
Zinc 1.01mg 0.25mg 7%
Potassium 188mg 384mg 6%
Calcium 83mg 115mg 3%
Choline 17.5mg 0.5mg 3%
Polyunsaturated fat 0.377g 0.038g 2%
Vitamin B2 0.087mg 0.11mg 2%
Fats 1.37g 0.42g 1%
Monounsaturated fat 0.373g 0.092g 1%
Saturated fat 0.307g 0.01g 1%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 1.47g N/A
Cholesterol 1mg 0mg 0%
Magnesium 32mg 32mg 0%
Sugar 1.53g 1.32g N/A
Copper 0.166mg 0.165mg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +264.3%
Contains more FatsFats +226.2%
Contains more CarbsCarbs +1534%
Contains more OtherOther +185.9%
Contains more WaterWater +1028.1%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +305.4%
Contains more Poly. FatPolyunsaturated fat +892.1%
Contains less Sat. FatSaturated fat -96.7%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.