Pilaf vs. Oatmeal — In-Depth Nutrition Comparison
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A recap on differences between pilaf and oatmeal
- Pilaf has more selenium, folate, vitamin B1, vitamin B3, manganese, copper, and phosphorus; however, oatmeal is higher in iron and vitamin B2.
- Pilaf covers your daily sodium needs 55% more than oatmeal.
- Oatmeal contains 6 times less selenium than pilaf. Pilaf contains 32.4µg of selenium, while oatmeal contains 5µg.
- Oatmeal has less sodium.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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 MagnesiumMagnesium | +23.1% |
| Contains more PotassiumPotassium | +208.2% |
| Contains more CopperCopper | +151.5% |
| Contains more ZincZinc | +62.9% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more ManganeseManganese | +58.1% |
| Contains more SeleniumSelenium | +548% |
| Contains more IronIron | +144.3% |
| Contains less SodiumSodium | -96.2% |
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 B1Vitamin B1 | +131.9% |
| Contains more Vitamin B3Vitamin B3 | +102.5% |
| Contains more Vitamin B5Vitamin B5 | +125.6% |
| Contains more Vitamin B6Vitamin B6 | +37.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more FolateFolate | +381.8% |
| Contains more CholineCholine | +272.3% |
| Contains more Vitamin AVitamin A | +3150% |
| Contains more Vitamin EVitamin E | +75% |
| Contains more Vitamin B2Vitamin B2 | +147.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1303mg | 49mg | 55% |
| Selenium | 32.4µg | 5µg | 50% |
| Iron | 2.44mg | 5.96mg | 44% |
| Folate | 212µg | 44µg | 42% |
| Vitamin B1 | 0.603mg | 0.26mg | 29% |
| Starch | 71.23g | 10.37g | 25% |
| Carbs | 76.31g | 11.67g | 22% |
| Vitamin B3 | 6.127mg | 3.025mg | 19% |
| Protein | 10.42g | 2.37g | 16% |
| Calories | 359kcal | 68kcal | 15% |
| Manganese | 0.882mg | 0.558mg | 14% |
| Vitamin A | 4µg | 130µg | 14% |
| Phosphorus | 154mg | 77mg | 11% |
| Copper | 0.166mg | 0.066mg | 11% |
| Vitamin B2 | 0.087mg | 0.215mg | 10% |
| Vitamin B6 | 0.4mg | 0.29mg | 8% |
| Vitamin B5 | 0.715mg | 0.317mg | 8% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Potassium | 188mg | 61mg | 4% |
| Zinc | 1.01mg | 0.62mg | 4% |
| Fiber | 1.2g | 1.7g | 2% |
| Choline | 17.5mg | 4.7mg | 2% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Magnesium | 32mg | 26mg | 1% |
| Fats | 1.37g | 1.36g | 0% |
| Net carbs | 75.11g | 9.97g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Calcium | 83mg | 80mg | 0% |
| Sugar | 1.53g | 0.46g | N/A |
| Vitamin E | 0.04mg | 0.07mg | 0% |
| Vitamin K | 0.5µg | 0.4µg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Saturated fat | 0.307g | 0.226g | 0% |
| Monounsaturated fat | 0.373g | 0.391g | 0% |
| Polyunsaturated fat | 0.377g | 0.426g | 0% |
| Tryptophan | 0.086mg | 0.04mg | 0% |
| Threonine | 0.221mg | 0.083mg | 0% |
| Isoleucine | 0.279mg | 0.105mg | 0% |
| Leucine | 0.523mg | 0.2mg | 0% |
| Lysine | 0.189mg | 0.135mg | 0% |
| Methionine | 0.145mg | 0.04mg | 0% |
| Phenylalanine | 0.32mg | 0.13mg | 0% |
| Valine | 0.374mg | 0.151mg | 0% |
| Histidine | 0.15mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +339.7% |
| Contains more CarbsCarbs | +553.9% |
| Contains more OtherOther | +577.2% |
| Contains more WaterWater | +945.1% |
~equal in
Fats
~1.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -26.4% |
| Contains more Poly. FatPolyunsaturated fat | +13% |
~equal in
Monounsaturated fat
~0.391g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +586.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Sucrose
~0.29g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
