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Pilaf vs. Hazelnut — In-Depth Nutrition Comparison

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Important differences between pilaf and hazelnut

  • Pilaf has more selenium, vitamin B3, and folate; however, hazelnut is richer in manganese, copper, vitamin E, fiber, magnesium, and iron.
  • Hazelnut's daily need coverage for manganese is 230% more.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of hazelnut is 15.

The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Nuts, hazelnuts or filberts.

Infographic

Pilaf vs Hazelnut 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.
Pilaf
1
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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more SeleniumSelenium +1250%
Contains more MagnesiumMagnesium +409.4%
Contains more CalciumCalcium +37.3%
Contains more PotassiumPotassium +261.7%
Contains more IronIron +92.6%
Contains more CopperCopper +939.2%
Contains more ZincZinc +142.6%
Contains more PhosphorusPhosphorus +88.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +600.1%

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
4
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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B3Vitamin B3 +240.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +87.6%
Contains more Vitamin CVitamin C +53.7%
Contains more Vitamin EVitamin E +37475%
Contains more Vitamin B2Vitamin B2 +29.9%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin B6Vitamin B6 +40.8%
Contains more Vitamin KVitamin K +2740%
Contains more CholineCholine +160.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.643mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more CarbsCarbs +356.9%
Contains more WaterWater +51.4%
Contains more OtherOther +68.6%
Contains more ProteinProtein +43.5%
Contains more FatsFats +4334.3%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +12139.1%
Contains more Poly. FatPolyunsaturated fat +2000.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
3
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +14739.6%
Contains more GlucoseGlucose +42.9%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +1300%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Hazelnut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pilaf Hazelnut DV% diff.
Manganese 0.882mg 6.175mg 230%
Copper 0.166mg 1.725mg 173%
Monounsaturated fat 0.373g 45.652g 113%
Vitamin E 0.04mg 15.03mg 100%
Fats 1.37g 60.75g 91%
Sodium 1303mg 0mg 57%
Selenium 32.4µg 2.4µg 55%
Polyunsaturated fat 0.377g 7.92g 50%
Fiber 1.2g 9.7g 34%
Magnesium 32mg 163mg 31%
Starch 71.23g 0.48g 29%
Iron 2.44mg 4.7mg 28%
Vitamin B3 6.127mg 1.8mg 27%
Folate 212µg 113µg 25%
Carbs 76.31g 16.7g 20%
Phosphorus 154mg 290mg 19%
Saturated fat 0.307g 4.464g 19%
Potassium 188mg 680mg 14%
Zinc 1.01mg 2.45mg 13%
Vitamin B6 0.4mg 0.563mg 13%
Calories 359kcal 628kcal 13%
Vitamin K 0.5µg 14.2µg 11%
Protein 10.42g 14.95g 9%
Choline 17.5mg 45.6mg 5%
Vitamin B5 0.715mg 0.918mg 4%
Vitamin B1 0.603mg 0.643mg 3%
Calcium 83mg 114mg 3%
Vitamin B2 0.087mg 0.113mg 2%
Vitamin C 4.1mg 6.3mg 2%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 7g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 4.34g N/A
Vitamin A 4µg 1µg 0%
Tryptophan 0.086mg 0.193mg 0%
Threonine 0.221mg 0.497mg 0%
Isoleucine 0.279mg 0.545mg 0%
Leucine 0.523mg 1.063mg 0%
Lysine 0.189mg 0.42mg 0%
Methionine 0.145mg 0.221mg 0%
Phenylalanine 0.32mg 0.663mg 0%
Valine 0.374mg 0.701mg 0%
Histidine 0.15mg 0.432mg 0%
Fructose 0g 0.07g 0%

Which food is preferable for your diet?

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

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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%
Pilaf
67%
Hazelnut
Minerals Daily Need Coverage Score
77%
Pilaf
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 2.81g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 4.157g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $3.2)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1303mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.