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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +564.7% |
| Contains more SucroseSucrose | +1563.3% |
| Contains more GlucoseGlucose | +20% |
| Contains more FructoseFructose | +∞% |
~equal in
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~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
77%
31%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 4.14g)
Which food is cheaper?
Pilaf is cheaper (difference - $0.3)
Which food is lower in Cholesterol?
Pea raw is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Pea raw contains less Sodium (difference - 1298mg)
Which food is lower in Saturated fat?
Pea raw is lower in Saturated fat (difference - 0.236g)
Which food is lower in glycemic index?
Pea raw is lower in glycemic index (difference - 6)
Which food is richer in minerals?
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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?
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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.