Pilaf vs. Olive — In-Depth Nutrition Comparison
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A recap on differences between pilaf and olive
- Pilaf has more selenium, folate, vitamin B1, vitamin B3, manganese, vitamin B6, phosphorus, and vitamin B5; however, olive is higher in iron.
- Pilaf covers your daily selenium needs 57% more than olive.
- Olive has less sodium.
Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Olives, ripe, canned (small-extra large).
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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 | +700% |
| Contains more PotassiumPotassium | +2250% |
| Contains more ZincZinc | +359.1% |
| Contains more PhosphorusPhosphorus | +5033.3% |
| Contains more ManganeseManganese | +4310% |
| Contains more SeleniumSelenium | +3500% |
| Contains more IronIron | +35.2% |
| Contains more CopperCopper | +51.2% |
| Contains less SodiumSodium | -43.6% |
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 | +355.6% |
| Contains more Vitamin B1Vitamin B1 | +20000% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +16459.5% |
| Contains more Vitamin B5Vitamin B5 | +4666.7% |
| Contains more Vitamin B6Vitamin B6 | +4344.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +69.9% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin EVitamin E | +4025% |
| Contains more Vitamin KVitamin K | +180% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 0.9µg | 57% |
| Folate | 212µg | 0µg | 53% |
| Vitamin B1 | 0.603mg | 0.003mg | 50% |
| Vitamin B3 | 6.127mg | 0.037mg | 38% |
| Manganese | 0.882mg | 0.02mg | 37% |
| Vitamin B6 | 0.4mg | 0.009mg | 30% |
| Starch | 71.23g | 29% | |
| Sodium | 1303mg | 735mg | 25% |
| Carbs | 76.31g | 6.26g | 23% |
| Phosphorus | 154mg | 3mg | 22% |
| Monounsaturated fat | 0.373g | 7.888g | 19% |
| Protein | 10.42g | 0.84g | 19% |
| Fats | 1.37g | 10.68g | 14% |
| Vitamin B5 | 0.715mg | 0.015mg | 14% |
| Calories | 359kcal | 115kcal | 12% |
| Iron | 2.44mg | 3.3mg | 11% |
| Vitamin E | 0.04mg | 1.65mg | 11% |
| Copper | 0.166mg | 0.251mg | 9% |
| Fiber | 1.2g | 3.2g | 8% |
| Zinc | 1.01mg | 0.22mg | 7% |
| Vitamin B2 | 0.087mg | 0mg | 7% |
| Magnesium | 32mg | 4mg | 7% |
| Saturated fat | 0.307g | 1.415g | 5% |
| Potassium | 188mg | 8mg | 5% |
| Polyunsaturated fat | 0.377g | 0.911g | 4% |
| Vitamin C | 4.1mg | 0.9mg | 4% |
| Vitamin A | 4µg | 20µg | 2% |
| Calcium | 83mg | 88mg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Vitamin K | 0.5µg | 1.4µg | 1% |
| Choline | 17.5mg | 10.3mg | 1% |
| Net carbs | 75.11g | 3.06g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0g | N/A |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0.026mg | 0% |
| Isoleucine | 0.279mg | 0.031mg | 0% |
| Leucine | 0.523mg | 0.05mg | 0% |
| Lysine | 0.189mg | 0.032mg | 0% |
| Methionine | 0.145mg | 0.012mg | 0% |
| Phenylalanine | 0.32mg | 0.029mg | 0% |
| Valine | 0.374mg | 0.038mg | 0% |
| Histidine | 0.15mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1140.5% |
| Contains more CarbsCarbs | +1119% |
| Contains more OtherOther | +73.1% |
| Contains more FatsFats | +679.6% |
| Contains more WaterWater | +894.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.3% |
| Contains more Mono. FatMonounsaturated fat | +2014.7% |
| Contains more Poly. FatPolyunsaturated fat | +141.6% |
