Pilaf vs. Prunes — In-Depth Nutrition Comparison
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Summary of differences between pilaf and prunes
- Pilaf has more selenium, folate, vitamin B1, vitamin B3, manganese, and iron, while prunes have more vitamin K, fiber, and potassium.
- Pilaf covers your daily need for selenium, 58% more than prunes.
- Pilaf contains 652 times more sodium than prunes. While pilaf contains 1303mg of sodium, prunes contain only 2mg.
- Prunes have a lower glycemic index. The glycemic index of prunes is 29, 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 Plums, dried (prunes), uncooked.
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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 | +93% |
| Contains more IronIron | +162.4% |
| Contains more ZincZinc | +129.5% |
| Contains more PhosphorusPhosphorus | +123.2% |
| Contains more ManganeseManganese | +195% |
| Contains more SeleniumSelenium | +10700% |
| Contains more MagnesiumMagnesium | +28.1% |
| Contains more PotassiumPotassium | +289.4% |
| Contains more CopperCopper | +69.3% |
| Contains less SodiumSodium | -99.8% |
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 | +583.3% |
| Contains more Vitamin B1Vitamin B1 | +1082.4% |
| Contains more Vitamin B3Vitamin B3 | +225.6% |
| Contains more Vitamin B5Vitamin B5 | +69.4% |
| Contains more Vitamin B6Vitamin B6 | +95.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +5200% |
| Contains more CholineCholine | +73.3% |
| Contains more Vitamin AVitamin A | +875% |
| Contains more Vitamin EVitamin E | +975% |
| Contains more Vitamin B2Vitamin B2 | +113.8% |
| Contains more Vitamin KVitamin K | +11800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 0.3µg | 58% |
| Sodium | 1303mg | 2mg | 57% |
| Folate | 212µg | 4µg | 52% |
| Vitamin K | 0.5µg | 59.5µg | 49% |
| Vitamin B1 | 0.603mg | 0.051mg | 46% |
| Vitamin B3 | 6.127mg | 1.882mg | 27% |
| Starch | 71.23g | 5.11g | 27% |
| Manganese | 0.882mg | 0.299mg | 25% |
| Fiber | 1.2g | 7.1g | 24% |
| Iron | 2.44mg | 0.93mg | 19% |
| Protein | 10.42g | 2.18g | 16% |
| Fructose | 0g | 12.45g | 16% |
| Potassium | 188mg | 732mg | 16% |
| Vitamin B6 | 0.4mg | 0.205mg | 15% |
| Copper | 0.166mg | 0.281mg | 13% |
| Phosphorus | 154mg | 69mg | 12% |
| Vitamin B2 | 0.087mg | 0.186mg | 8% |
| Calories | 359kcal | 240kcal | 6% |
| Vitamin B5 | 0.715mg | 0.422mg | 6% |
| Zinc | 1.01mg | 0.44mg | 5% |
| Carbs | 76.31g | 63.88g | 4% |
| Vitamin C | 4.1mg | 0.6mg | 4% |
| Calcium | 83mg | 43mg | 4% |
| Vitamin A | 4µg | 39µg | 4% |
| Vitamin E | 0.04mg | 0.43mg | 3% |
| Polyunsaturated fat | 0.377g | 0.062g | 2% |
| Magnesium | 32mg | 41mg | 2% |
| Fats | 1.37g | 0.38g | 2% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Choline | 17.5mg | 10.1mg | 1% |
| Saturated fat | 0.307g | 0.088g | 1% |
| Monounsaturated fat | 0.373g | 0.053g | 1% |
| Net carbs | 75.11g | 56.78g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 38.13g | N/A |
| Tryptophan | 0.086mg | 0.025mg | 0% |
| Threonine | 0.221mg | 0.049mg | 0% |
| Isoleucine | 0.279mg | 0.041mg | 0% |
| Leucine | 0.523mg | 0.066mg | 0% |
| Lysine | 0.189mg | 0.05mg | 0% |
| Methionine | 0.145mg | 0.016mg | 0% |
| Phenylalanine | 0.32mg | 0.052mg | 0% |
| Valine | 0.374mg | 0.056mg | 0% |
| Histidine | 0.15mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +378% |
| Contains more FatsFats | +260.5% |
| Contains more CarbsCarbs | +19.5% |
| Contains more OtherOther | +46.2% |
| Contains more WaterWater | +284.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +603.8% |
| Contains more Poly. FatPolyunsaturated fat | +508.1% |
| Contains less Sat. FatSaturated fat | -71.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1293.9% |
| Contains more SucroseSucrose | +100% |
| Contains more MaltoseMaltose | +1783.3% |
| Contains more GlucoseGlucose | +25360% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
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