Pilaf vs. Bran raw — In-Depth Nutrition Comparison
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A recap on differences between pilaf and bran raw
- Pilaf has more folate and vitamin B3; however, bran raw is higher in manganese, phosphorus, fiber, magnesium, vitamin B1, iron, and copper.
- Bran raw covers your daily manganese needs 206% more than pilaf.
- Bran raw contains 326 times less sodium than pilaf. Pilaf contains 1303mg of sodium, while bran raw contains 4mg.
Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Oat bran, raw.
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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 | +43.1% |
| Contains more MagnesiumMagnesium | +634.4% |
| Contains more PotassiumPotassium | +201.1% |
| Contains more IronIron | +121.7% |
| Contains more CopperCopper | +142.8% |
| Contains more ZincZinc | +207.9% |
| Contains more PhosphorusPhosphorus | +376.6% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +538.3% |
| Contains more SeleniumSelenium | +39.5% |
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 B3Vitamin B3 | +556% |
| Contains more Vitamin B6Vitamin B6 | +142.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +307.7% |
| Contains more Vitamin EVitamin E | +2425% |
| Contains more Vitamin B1Vitamin B1 | +94% |
| Contains more Vitamin B2Vitamin B2 | +152.9% |
| Contains more Vitamin B5Vitamin B5 | +109% |
| Contains more Vitamin KVitamin K | +540% |
| Contains more CholineCholine | +84% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.882mg | 5.63mg | 206% |
| Phosphorus | 154mg | 734mg | 83% |
| Fiber | 1.2g | 15.4g | 57% |
| Sodium | 1303mg | 4mg | 56% |
| Magnesium | 32mg | 235mg | 48% |
| Vitamin B1 | 0.603mg | 1.17mg | 47% |
| Folate | 212µg | 52µg | 40% |
| Iron | 2.44mg | 5.41mg | 37% |
| Vitamin B3 | 6.127mg | 0.934mg | 32% |
| Starch | 71.23g | 29% | |
| Copper | 0.166mg | 0.403mg | 26% |
| Selenium | 32.4µg | 45.2µg | 23% |
| Zinc | 1.01mg | 3.11mg | 19% |
| Vitamin B6 | 0.4mg | 0.165mg | 18% |
| Vitamin B5 | 0.715mg | 1.494mg | 16% |
| Polyunsaturated fat | 0.377g | 2.766g | 16% |
| Protein | 10.42g | 17.3g | 14% |
| Potassium | 188mg | 566mg | 11% |
| Vitamin B2 | 0.087mg | 0.22mg | 10% |
| Fats | 1.37g | 7.03g | 9% |
| Calories | 359kcal | 246kcal | 6% |
| Vitamin E | 0.04mg | 1.01mg | 6% |
| Saturated fat | 0.307g | 1.328g | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Monounsaturated fat | 0.373g | 2.376g | 5% |
| Carbs | 76.31g | 66.22g | 3% |
| Choline | 17.5mg | 32.2mg | 3% |
| Calcium | 83mg | 58mg | 3% |
| Vitamin K | 0.5µg | 3.2µg | 2% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 50.82g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 1.45g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.086mg | 0.335mg | 0% |
| Threonine | 0.221mg | 0.502mg | 0% |
| Isoleucine | 0.279mg | 0.668mg | 0% |
| Leucine | 0.523mg | 1.374mg | 0% |
| Lysine | 0.189mg | 0.76mg | 0% |
| Methionine | 0.145mg | 0.335mg | 0% |
| Phenylalanine | 0.32mg | 0.908mg | 0% |
| Valine | 0.374mg | 0.964mg | 0% |
| Histidine | 0.15mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +15.2% |
| Contains more WaterWater | +22.7% |
| Contains more OtherOther | +33.1% |
| Contains more ProteinProtein | +66% |
| Contains more FatsFats | +413.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.9% |
| Contains more Mono. FatMonounsaturated fat | +537% |
| Contains more Poly. FatPolyunsaturated fat | +633.7% |