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Pilaf vs. Pea raw — In-Depth Nutrition Comparison

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What are the main differences between pilaf and pea raw?

  • Pilaf is richer in selenium, folate, vitamin B1, vitamin B3, manganese, and vitamin B6, yet pea raw is richer in vitamin C, vitamin K, and fiber.
  • Pilaf's daily need coverage for sodium is 56% higher.
  • Pilaf has 18 times more selenium than pea raw. Pilaf has 32.4µg of selenium, while pea raw has 1.8µg.
  • Pea raw contains less sodium.

We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Peas, green, raw types in this comparison.

Infographic

Pilaf vs Pea raw 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
5
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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +232%
Contains more IronIron +66%
Contains more PhosphorusPhosphorus +42.6%
Contains more ManganeseManganese +115.1%
Contains more SeleniumSelenium +1700%
Contains more PotassiumPotassium +29.8%
Contains more ZincZinc +22.8%
Contains less SodiumSodium -99.6%
~equal in Magnesium ~33mg
~equal in Copper ~0.176mg

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
6
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B3Vitamin B3 +193.2%
Contains more Vitamin B5Vitamin B5 +587.5%
Contains more Vitamin B6Vitamin B6 +136.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +226.2%
Contains more Vitamin CVitamin C +875.6%
Contains more Vitamin AVitamin A +850%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B2Vitamin B2 +51.7%
Contains more Vitamin KVitamin K +4860%
Contains more CholineCholine +62.3%
~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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +92.3%
Contains more FatsFats +242.5%
Contains more CarbsCarbs +428.1%
Contains more OtherOther +343.7%
Contains more WaterWater +880.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +965.7%
Contains more Poly. FatPolyunsaturated fat +101.6%
Contains less Sat. FatSaturated fat -76.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
2
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +564.7%
Contains more SucroseSucrose +1563.3%
Contains more GlucoseGlucose +20%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Pea raw DV% diff.
Sodium 1303mg 5mg 56%
Selenium 32.4µg 1.8µg 56%
Vitamin C 4.1mg 40mg 40%
Folate 212µg 65µg 37%
Starch 71.23g 29%
Vitamin B1 0.603mg 0.266mg 28%
Vitamin B3 6.127mg 2.09mg 25%
Carbs 76.31g 14.45g 21%
Manganese 0.882mg 0.41mg 21%
Vitamin K 0.5µg 24.8µg 20%
Fiber 1.2g 5.7g 18%
Vitamin B6 0.4mg 0.169mg 18%
Calories 359kcal 81kcal 14%
Vitamin B5 0.715mg 0.104mg 12%
Iron 2.44mg 1.47mg 12%
Protein 10.42g 5.42g 10%
Phosphorus 154mg 108mg 7%
Calcium 83mg 25mg 6%
Vitamin A 4µg 38µg 4%
Vitamin B2 0.087mg 0.132mg 3%
Zinc 1.01mg 1.24mg 2%
Potassium 188mg 244mg 2%
Choline 17.5mg 28.4mg 2%
Vitamin B12 0.02µg 0µg 1%
Saturated fat 0.307g 0.071g 1%
Copper 0.166mg 0.176mg 1%
Monounsaturated fat 0.373g 0.035g 1%
Vitamin E 0.04mg 0.13mg 1%
Polyunsaturated fat 0.377g 0.187g 1%
Fats 1.37g 0.4g 1%
Net carbs 75.11g 8.75g N/A
Cholesterol 1mg 0mg 0%
Magnesium 32mg 33mg 0%
Sugar 1.53g 5.67g N/A
Tryptophan 0.086mg 0.037mg 0%
Threonine 0.221mg 0.203mg 0%
Isoleucine 0.279mg 0.195mg 0%
Leucine 0.523mg 0.323mg 0%
Lysine 0.189mg 0.317mg 0%
Methionine 0.145mg 0.082mg 0%
Phenylalanine 0.32mg 0.2mg 0%
Valine 0.374mg 0.235mg 0%
Histidine 0.15mg 0.107mg 0%
Fructose 0g 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
77%
Pilaf
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 4.14g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.3)
Which food is lower in Cholesterol?
Pea raw
Pea raw is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 1298mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 0.236g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 6)
Which food is richer in minerals?
?
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.
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.