Pilaf vs. Pasta — In-Depth Nutrition Comparison
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What are the main differences between pilaf and pasta?
- Pasta has less folate, vitamin B1, vitamin B3, manganese, vitamin B6, iron, phosphorus, and vitamin B5 than pilaf.
- Pilaf's daily need coverage for sodium is 56% higher.
- Pilaf has 12 times more vitamin B6 than pasta. Pilaf has 0.4mg of vitamin B6, while pasta has 0.034mg.
- Pasta contains less sodium.
- Pasta has a lower glycemic index than pilaf.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Pasta, fresh-refrigerated, plain, cooked types in this comparison.
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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 | +77.8% |
| Contains more CalciumCalcium | +1283.3% |
| Contains more PotassiumPotassium | +683.3% |
| Contains more IronIron | +114% |
| Contains more CopperCopper | +78.5% |
| Contains more ZincZinc | +80.4% |
| Contains more PhosphorusPhosphorus | +144.4% |
| Contains more ManganeseManganese | +293.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -99.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +188.5% |
| Contains more Vitamin B3Vitamin B3 | +517.6% |
| Contains more Vitamin B5Vitamin B5 | +290.7% |
| Contains more Vitamin B6Vitamin B6 | +1076.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +231.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B2Vitamin B2 | +72.4% |
| Contains more Vitamin B12Vitamin B12 | +600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 59% | |
| Sodium | 1303mg | 6mg | 56% |
| Folate | 212µg | 64µg | 37% |
| Vitamin B1 | 0.603mg | 0.209mg | 33% |
| Vitamin B3 | 6.127mg | 0.992mg | 32% |
| Starch | 71.23g | 29% | |
| Manganese | 0.882mg | 0.224mg | 29% |
| Vitamin B6 | 0.4mg | 0.034mg | 28% |
| Carbs | 76.31g | 24.93g | 17% |
| Iron | 2.44mg | 1.14mg | 16% |
| Phosphorus | 154mg | 63mg | 13% |
| Vitamin B5 | 0.715mg | 0.183mg | 11% |
| Protein | 10.42g | 5.15g | 11% |
| Calories | 359kcal | 131kcal | 11% |
| Cholesterol | 1mg | 33mg | 11% |
| Copper | 0.166mg | 0.093mg | 8% |
| Calcium | 83mg | 6mg | 8% |
| Vitamin B2 | 0.087mg | 0.15mg | 5% |
| Fiber | 1.2g | 5% | |
| Vitamin B12 | 0.02µg | 0.14µg | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Potassium | 188mg | 24mg | 5% |
| Zinc | 1.01mg | 0.56mg | 4% |
| Magnesium | 32mg | 18mg | 3% |
| Choline | 17.5mg | 3% | |
| Monounsaturated fat | 0.373g | 0.124g | 1% |
| Saturated fat | 0.307g | 0.15g | 1% |
| Fats | 1.37g | 1.05g | 0% |
| Net carbs | 75.11g | 24.93g | N/A |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 4µg | 6µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Polyunsaturated fat | 0.377g | 0.429g | 0% |
| Tryptophan | 0.086mg | 0.065mg | 0% |
| Threonine | 0.221mg | 0.134mg | 0% |
| Isoleucine | 0.279mg | 0.197mg | 0% |
| Leucine | 0.523mg | 0.348mg | 0% |
| Lysine | 0.189mg | 0.097mg | 0% |
| Methionine | 0.145mg | 0.079mg | 0% |
| Phenylalanine | 0.32mg | 0.247mg | 0% |
| Valine | 0.374mg | 0.217mg | 0% |
| Histidine | 0.15mg | 0.103mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +102.3% |
| Contains more FatsFats | +30.5% |
| Contains more CarbsCarbs | +206.1% |
| Contains more OtherOther | +1145.2% |
| Contains more WaterWater | +752.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +200.8% |
| Contains less Sat. FatSaturated fat | -51.1% |
| Contains more Poly. FatPolyunsaturated fat | +13.8% |
