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  6. Pilaf vs. Pomegranate

Pilaf vs. Pomegranate — In-Depth Nutrition Comparison

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How are Pilaf and Pomegranate different?

  • Pilaf is richer in Selenium, Vitamin B1, Folate, Vitamin B3, Manganese, Iron, Vitamin B6, and Phosphorus, while Pomegranate is higher in Vitamin K.
  • Pilaf covers your daily need of Selenium 58% more than Pomegranate.
  • Pilaf contains 434 times more Sodium than Pomegranate. Pilaf contains 1303mg of Sodium, while Pomegranate contains 3mg.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Pomegranates, raw types were used in this article.

Infographic

Pilaf vs Pomegranate 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
Pilaf
8
:
2
Pomegranate
Pomegranate
Contains more Calcium +730%
Contains more Iron +713.3%
Contains more Magnesium +166.7%
Contains more Phosphorus +327.8%
Contains more Zinc +188.6%
Contains more Manganese +641.2%
Contains more Selenium +6380%
Contains more Potassium +25.5%
Contains less Sodium -99.8%
Equal in Copper - 0.158
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +730%
Contains more Iron +713.3%
Contains more Magnesium +166.7%
Contains more Phosphorus +327.8%
Contains more Zinc +188.6%
Contains more Manganese +641.2%
Contains more Selenium +6380%
Contains more Potassium +25.5%
Contains less Sodium -99.8%
Equal in Copper - 0.158

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
Pilaf
8
:
3
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin B1 +800%
Contains more Vitamin B2 +64.2%
Contains more Vitamin B3 +1991.1%
Contains more Vitamin B5 +89.7%
Contains more Vitamin B6 +433.3%
Contains more Folate +457.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1400%
Contains more Vitamin C +148.8%
Contains more Vitamin K +3180%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +800%
Contains more Vitamin B2 +64.2%
Contains more Vitamin B3 +1991.1%
Contains more Vitamin B5 +89.7%
Contains more Vitamin B6 +433.3%
Contains more Folate +457.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1400%
Contains more Vitamin C +148.8%
Contains more Vitamin K +3180%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
4
:
1
Pomegranate
Pomegranate
Contains more Protein +524%
Contains more Fats +17.1%
Contains more Carbs +308.1%
Contains more Other +628.3%
Contains more Water +869.3%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Protein +524%
Contains more Fats +17.1%
Contains more Carbs +308.1%
Contains more Other +628.3%
Contains more Water +869.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +301.1%
Contains more Polyunsaturated fat +377.2%
Contains less Saturated Fat -60.9%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +301.1%
Contains more Polyunsaturated fat +377.2%
Contains less Saturated Fat -60.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Pomegranate Opinion
Net carbs 75.11g 14.7g Pilaf
Protein 10.42g 1.67g Pilaf
Fats 1.37g 1.17g Pilaf
Carbs 76.31g 18.7g Pilaf
Calories 359kcal 83kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g 13.67g Pilaf
Fiber 1.2g 4g Pomegranate
Calcium 83mg 10mg Pilaf
Iron 2.44mg 0.3mg Pilaf
Magnesium 32mg 12mg Pilaf
Phosphorus 154mg 36mg Pilaf
Potassium 188mg 236mg Pomegranate
Sodium 1303mg 3mg Pomegranate
Zinc 1.01mg 0.35mg Pilaf
Copper 0.166mg 0.158mg Pilaf
Manganese 0.882mg 0.119mg Pilaf
Selenium 32.4µg 0.5µg Pilaf
Vitamin A 14IU 0IU Pilaf
Vitamin A RAE 4µg 0µg Pilaf
Vitamin E 0.04mg 0.6mg Pomegranate
Vitamin C 4.1mg 10.2mg Pomegranate
Vitamin B1 0.603mg 0.067mg Pilaf
Vitamin B2 0.087mg 0.053mg Pilaf
Vitamin B3 6.127mg 0.293mg Pilaf
Vitamin B5 0.715mg 0.377mg Pilaf
Vitamin B6 0.4mg 0.075mg Pilaf
Folate 212µg 38µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 16.4µg Pomegranate
Tryptophan 0.086mg Pilaf
Threonine 0.221mg Pilaf
Isoleucine 0.279mg Pilaf
Leucine 0.523mg Pilaf
Lysine 0.189mg Pilaf
Methionine 0.145mg Pilaf
Phenylalanine 0.32mg Pilaf
Valine 0.374mg Pilaf
Histidine 0.15mg Pilaf
Cholesterol 1mg 0mg Pomegranate
Saturated Fat 0.307g 0.12g Pomegranate
Monounsaturated Fat 0.373g 0.093g Pilaf
Polyunsaturated fat 0.377g 0.079g Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Pilaf
16%
Pomegranate
Minerals Daily Need Coverage Score
77%
Pilaf
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1300mg)
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.187g)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 12.14g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 60)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $1)
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

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.