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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, and phosphorus, while passion fruit has more fiber, vitamin C, and vitamin A.
  • Pilaf covers your daily need for selenium, 58% more than passion fruit.
  • The amount of sodium in passion fruit is lower.
  • Passion fruit has a lower glycemic index. The glycemic index of passion fruit is 16, while the glycemic index of pilaf is 60.

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
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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.
Pilaf
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +591.7%
Contains more IronIron +52.5%
Contains more CopperCopper +93%
Contains more ZincZinc +910%
Contains more PhosphorusPhosphorus +126.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5300%
Contains more PotassiumPotassium +85.1%
Contains less SodiumSodium -97.9%
~equal in Magnesium ~29mg

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +308.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1414.3%
Contains more CholineCholine +130.3%
Contains more Vitamin CVitamin C +631.7%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B2Vitamin B2 +49.4%
Contains more Vitamin KVitamin K +40%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
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 ProteinProtein +373.6%
Contains more FatsFats +95.7%
Contains more CarbsCarbs +226.4%
Contains more OtherOther +388.6%
Contains more WaterWater +807.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +333.7%
Contains less Sat. FatSaturated fat -80.8%
~equal in Polyunsaturated fat ~0.411g

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
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Pilaf Passion fruit DV% diff.
Selenium 32.4µg 0.6µg 58%
Sodium 1303mg 28mg 55%
Folate 212µg 14µg 50%
Vitamin B1 0.603mg 0mg 50%
Manganese 0.882mg 38%
Fiber 1.2g 10.4g 37%
Starch 71.23g 29%
Vitamin C 4.1mg 30mg 29%
Vitamin B3 6.127mg 1.5mg 29%
Vitamin B6 0.4mg 0.1mg 23%
Carbs 76.31g 23.38g 18%
Protein 10.42g 2.2g 16%
Vitamin B5 0.715mg 14%
Calories 359kcal 97kcal 13%
Phosphorus 154mg 68mg 12%
Iron 2.44mg 1.6mg 11%
Copper 0.166mg 0.086mg 9%
Zinc 1.01mg 0.1mg 8%
Vitamin A 4µg 64µg 7%
Calcium 83mg 12mg 7%
Potassium 188mg 348mg 5%
Vitamin B2 0.087mg 0.13mg 3%
Choline 17.5mg 7.6mg 2%
Monounsaturated fat 0.373g 0.086g 1%
Magnesium 32mg 29mg 1%
Vitamin B12 0.02µg 0µg 1%
Fats 1.37g 0.7g 1%
Saturated fat 0.307g 0.059g 1%
Net carbs 75.11g 12.98g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 11.2g N/A
Vitamin E 0.04mg 0.02mg 0%
Vitamin K 0.5µg 0.7µg 0%
Polyunsaturated fat 0.377g 0.411g 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Pilaf
17%
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 is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Passion fruit
Passion fruit is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 1275mg)
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)

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.