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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 for 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
7
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +730%
Contains more IronIron +713.3%
Contains more ZincZinc +188.6%
Contains more PhosphorusPhosphorus +327.8%
Contains more ManganeseManganese +641.2%
Contains more SeleniumSelenium +6380%
Contains more PotassiumPotassium +25.5%
Contains less SodiumSodium -99.8%
~equal in Copper ~0.158mg

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
9
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +64.2%
Contains more Vitamin B3Vitamin B3 +1991.1%
Contains more Vitamin B5Vitamin B5 +89.7%
Contains more Vitamin B6Vitamin B6 +433.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +457.9%
Contains more CholineCholine +130.3%
Contains more Vitamin CVitamin C +148.8%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin KVitamin K +3180%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pilaf Pomegranate DV% diff.
Selenium 32.4µg 0.5µg 58%
Sodium 1303mg 3mg 57%
Vitamin B1 0.603mg 0.067mg 45%
Folate 212µg 38µg 44%
Vitamin B3 6.127mg 0.293mg 36%
Manganese 0.882mg 0.119mg 33%
Starch 71.23g 29%
Iron 2.44mg 0.3mg 27%
Vitamin B6 0.4mg 0.075mg 25%
Carbs 76.31g 18.7g 19%
Protein 10.42g 1.67g 18%
Phosphorus 154mg 36mg 17%
Calories 359kcal 83kcal 14%
Vitamin K 0.5µg 16.4µg 13%
Fiber 1.2g 4g 11%
Vitamin C 4.1mg 10.2mg 7%
Calcium 83mg 10mg 7%
Vitamin B5 0.715mg 0.377mg 7%
Zinc 1.01mg 0.35mg 6%
Magnesium 32mg 12mg 5%
Vitamin E 0.04mg 0.6mg 4%
Vitamin B2 0.087mg 0.053mg 3%
Polyunsaturated fat 0.377g 0.079g 2%
Choline 17.5mg 7.6mg 2%
Monounsaturated fat 0.373g 0.093g 1%
Saturated fat 0.307g 0.12g 1%
Copper 0.166mg 0.158mg 1%
Vitamin B12 0.02µg 0µg 1%
Potassium 188mg 236mg 1%
Fats 1.37g 1.17g 0%
Net carbs 75.11g 14.7g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 13.67g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
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
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 ProteinProtein +524%
Contains more FatsFats +17.1%
Contains more CarbsCarbs +308.1%
Contains more OtherOther +628.3%
Contains more WaterWater +869.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +301.1%
Contains more Poly. FatPolyunsaturated fat +377.2%
Contains less Sat. FatSaturated fat -60.9%

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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.