Pilaf vs. Onion — In-Depth Nutrition Comparison
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The main differences between pilaf and onions
- Onions contain less selenium, folate, vitamin B1, vitamin B3, manganese, iron, vitamin B6, phosphorus, and copper than pilaf.
- Daily need coverage for selenium for pilaf is 58% higher.
- Onions have 326 times less sodium than pilaf. Pilaf has 1303mg of sodium, while onions have 4mg.
- Pilaf has a higher glycemic index than onions.
Food types used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Onions, 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 MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +260.9% |
| Contains more PotassiumPotassium | +28.8% |
| Contains more IronIron | +1061.9% |
| Contains more CopperCopper | +325.6% |
| Contains more ZincZinc | +494.1% |
| Contains more PhosphorusPhosphorus | +431% |
| Contains more ManganeseManganese | +583.7% |
| Contains more SeleniumSelenium | +6380% |
| Contains less SodiumSodium | -99.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +1210.9% |
| Contains more Vitamin B2Vitamin B2 | +222.2% |
| Contains more Vitamin B3Vitamin B3 | +5181.9% |
| Contains more Vitamin B5Vitamin B5 | +481.3% |
| Contains more Vitamin B6Vitamin B6 | +233.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more FolateFolate | +1015.8% |
| Contains more CholineCholine | +186.9% |
| Contains more Vitamin CVitamin C | +80.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 0.5µg | 58% |
| Sodium | 1303mg | 4mg | 56% |
| Folate | 212µg | 19µg | 48% |
| Vitamin B1 | 0.603mg | 0.046mg | 46% |
| Vitamin B3 | 6.127mg | 0.116mg | 38% |
| Manganese | 0.882mg | 0.129mg | 33% |
| Starch | 71.23g | 0g | 29% |
| Iron | 2.44mg | 0.21mg | 28% |
| Vitamin B6 | 0.4mg | 0.12mg | 22% |
| Carbs | 76.31g | 9.34g | 22% |
| Protein | 10.42g | 1.1g | 19% |
| Phosphorus | 154mg | 29mg | 18% |
| Calories | 359kcal | 40kcal | 16% |
| Copper | 0.166mg | 0.039mg | 14% |
| Vitamin B5 | 0.715mg | 0.123mg | 12% |
| Zinc | 1.01mg | 0.17mg | 8% |
| Calcium | 83mg | 23mg | 6% |
| Vitamin B2 | 0.087mg | 0.027mg | 5% |
| Magnesium | 32mg | 10mg | 5% |
| Vitamin C | 4.1mg | 7.4mg | 4% |
| Polyunsaturated fat | 0.377g | 0.017g | 2% |
| Choline | 17.5mg | 6.1mg | 2% |
| Fats | 1.37g | 0.1g | 2% |
| Fructose | 0g | 1.29g | 2% |
| Fiber | 1.2g | 1.7g | 2% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Potassium | 188mg | 146mg | 1% |
| Saturated fat | 0.307g | 0.042g | 1% |
| Monounsaturated fat | 0.373g | 0.013g | 1% |
| Net carbs | 75.11g | 7.64g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 4.24g | N/A |
| Vitamin E | 0.04mg | 0.02mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.5µg | 0.4µg | 0% |
| Tryptophan | 0.086mg | 0.014mg | 0% |
| Threonine | 0.221mg | 0.021mg | 0% |
| Isoleucine | 0.279mg | 0.014mg | 0% |
| Leucine | 0.523mg | 0.025mg | 0% |
| Lysine | 0.189mg | 0.039mg | 0% |
| Methionine | 0.145mg | 0.002mg | 0% |
| Phenylalanine | 0.32mg | 0.025mg | 0% |
| Valine | 0.374mg | 0.021mg | 0% |
| Histidine | 0.15mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +847.3% |
| Contains more FatsFats | +1270% |
| Contains more CarbsCarbs | +717% |
| Contains more OtherOther | +1002.9% |
| Contains more WaterWater | +1008.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2769.2% |
| Contains more Poly. FatPolyunsaturated fat | +2117.6% |
| Contains less Sat. FatSaturated fat | -86.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +230% |
| Contains more GlucoseGlucose | +1870% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
