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  6. Pilaf vs. Passion fruit

Pilaf vs. Passion fruit — In-Depth Nutrition Comparison

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Summary of differences between Pilaf and Passion fruit

  • Pilaf has more Selenium, Vitamin B1, Folate, Vitamin B3, Vitamin B6, Phosphorus, and Iron, while Passion fruit has more Fiber, and Vitamin C.
  • Pilaf covers your daily need of Selenium 58% more than Passion fruit.
  • The amount of Sodium in Passion fruit is lower.

These are the specific foods used in this comparison Rice and vermicelli mix, rice pilaf flavor, unprepared and Passion-fruit, (granadilla), purple, raw.

Infographic

Pilaf vs Passion fruit infographic
Infographic link

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
Pilaf
8
:
2
Passion fruit
Passion fruit
Contains more Calcium +591.7%
Contains more Iron +52.5%
Contains more Magnesium +10.3%
Contains more Phosphorus +126.5%
Contains more Zinc +910%
Contains more Copper +93%
Contains more Selenium +5300%
Contains more Potassium +85.1%
Contains less Sodium -97.9%
Equal in Magnesium - 29
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Calcium +591.7%
Contains more Iron +52.5%
Contains more Magnesium +10.3%
Contains more Phosphorus +126.5%
Contains more Zinc +910%
Contains more Copper +93%
Contains more Selenium +5300%
Contains more Potassium +85.1%
Contains less Sodium -97.9%
Equal in Magnesium - 29

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
Pilaf
7
:
4
Passion fruit
Passion fruit
Contains more Vitamin E +100%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +308.5%
Contains more Vitamin B6 +300%
Contains more Folate +1414.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +8985.7%
Contains more Vitamin C +631.7%
Contains more Vitamin B2 +49.4%
Contains more Vitamin K +40%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Contains more Vitamin E +100%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +308.5%
Contains more Vitamin B6 +300%
Contains more Folate +1414.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +8985.7%
Contains more Vitamin C +631.7%
Contains more Vitamin B2 +49.4%
Contains more Vitamin K +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
4
:
1
Passion fruit
Passion fruit
Contains more Protein +373.6%
Contains more Fats +95.7%
Contains more Carbs +226.4%
Contains more Other +388.6%
Contains more Water +807.1%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more Protein +373.6%
Contains more Fats +95.7%
Contains more Carbs +226.4%
Contains more Other +388.6%
Contains more Water +807.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
Passion fruit
Passion fruit
Contains more Monounsaturated Fat +333.7%
Contains less Saturated Fat -80.8%
Equal in Polyunsaturated fat - 0.411
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains more Monounsaturated Fat +333.7%
Contains less Saturated Fat -80.8%
Equal in Polyunsaturated fat - 0.411

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Passion fruit Opinion
Net carbs 75.11g 12.98g Pilaf
Protein 10.42g 2.2g Pilaf
Fats 1.37g 0.7g Pilaf
Carbs 76.31g 23.38g Pilaf
Calories 359kcal 97kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g 11.2g Pilaf
Fiber 1.2g 10.4g Passion fruit
Calcium 83mg 12mg Pilaf
Iron 2.44mg 1.6mg Pilaf
Magnesium 32mg 29mg Pilaf
Phosphorus 154mg 68mg Pilaf
Potassium 188mg 348mg Passion fruit
Sodium 1303mg 28mg Passion fruit
Zinc 1.01mg 0.1mg Pilaf
Copper 0.166mg 0.086mg Pilaf
Manganese 0.882mg Pilaf
Selenium 32.4µg 0.6µg Pilaf
Vitamin A 14IU 1272IU Passion fruit
Vitamin A RAE 4µg 64µg Passion fruit
Vitamin E 0.04mg 0.02mg Pilaf
Vitamin C 4.1mg 30mg Passion fruit
Vitamin B1 0.603mg 0mg Pilaf
Vitamin B2 0.087mg 0.13mg Passion fruit
Vitamin B3 6.127mg 1.5mg Pilaf
Vitamin B5 0.715mg Pilaf
Vitamin B6 0.4mg 0.1mg Pilaf
Folate 212µg 14µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 0.7µg Passion fruit
Tryptophan 0.086mg Pilaf
Threonine 0.221mg Pilaf
Isoleucine 0.279mg Pilaf
Leucine 0.523mg Pilaf
Lysine 0.189mg Pilaf
Methionine 0.145mg Pilaf
Phenylalanine 0.32mg Pilaf
Valine 0.374mg Pilaf
Histidine 0.15mg Pilaf
Cholesterol 1mg 0mg Passion fruit
Saturated Fat 0.307g 0.059g Passion fruit
Monounsaturated Fat 0.373g 0.086g Pilaf
Polyunsaturated fat 0.377g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Passion fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Pilaf
23%
Passion fruit
Minerals Daily Need Coverage Score
77%
Pilaf
18%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 9.67g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 1275mg)
Which food is lower in Cholesterol?
Passion fruit
Passion fruit is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.248g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.