Pilaf vs. Popcorn — In-Depth Nutrition Comparison
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What are the main differences between pilaf and popcorn?
- Pilaf is richer in selenium, folate, vitamin B1, vitamin B3, and vitamin B6, yet popcorn is richer in fiber, phosphorus, magnesium, and zinc.
- Pilaf's daily need coverage for selenium is 59% higher.
- Pilaf has 163 times more sodium than popcorn. Pilaf has 1303mg of sodium, while popcorn has 8mg.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Snacks, popcorn, air-popped 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 | +1085.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +350% |
| Contains more PotassiumPotassium | +75% |
| Contains more IronIron | +30.7% |
| Contains more CopperCopper | +57.8% |
| Contains more ZincZinc | +205% |
| Contains more PhosphorusPhosphorus | +132.5% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +26.2% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +479.8% |
| Contains more Vitamin B3Vitamin B3 | +165.5% |
| Contains more Vitamin B5Vitamin B5 | +40.2% |
| Contains more Vitamin B6Vitamin B6 | +154.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +583.9% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin EVitamin E | +625% |
| Contains more Vitamin KVitamin K | +140% |
| Contains more CholineCholine | +21.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +142.2% |
| Contains more OtherOther | +171.8% |
| Contains more ProteinProtein | +24.2% |
| Contains more FatsFats | +231.4% |
~equal in
Carbs
~77.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -51.8% |
| Contains more Mono. FatMonounsaturated fat | +154.7% |
| Contains more Poly. FatPolyunsaturated fat | +514.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +30.9% |
| Contains more GlucoseGlucose | +42.9% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +140% |
| 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 32.4µg | 0µg | 59% |
| Sodium | 1303mg | 8mg | 56% |
| Fiber | 1.2g | 14.5g | 53% |
| Folate | 212µg | 31µg | 45% |
| Vitamin B1 | 0.603mg | 0.104mg | 42% |
| Phosphorus | 154mg | 358mg | 29% |
| Magnesium | 32mg | 144mg | 27% |
| Vitamin B3 | 6.127mg | 2.308mg | 24% |
| Zinc | 1.01mg | 3.08mg | 19% |
| Vitamin B6 | 0.4mg | 0.157mg | 19% |
| Polyunsaturated fat | 0.377g | 2.318g | 13% |
| Copper | 0.166mg | 0.262mg | 11% |
| Manganese | 0.882mg | 1.113mg | 10% |
| Iron | 2.44mg | 3.19mg | 9% |
| Calcium | 83mg | 7mg | 8% |
| Starch | 71.23g | 54.4g | 7% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Protein | 10.42g | 12.94g | 5% |
| Fats | 1.37g | 4.54g | 5% |
| Potassium | 188mg | 329mg | 4% |
| Vitamin B5 | 0.715mg | 0.51mg | 4% |
| Saturated fat | 0.307g | 0.637g | 2% |
| Vitamin E | 0.04mg | 0.29mg | 2% |
| Choline | 17.5mg | 21.2mg | 1% |
| Monounsaturated fat | 0.373g | 0.95g | 1% |
| Vitamin K | 0.5µg | 1.2µg | 1% |
| Calories | 359kcal | 387kcal | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Vitamin A | 4µg | 10µg | 1% |
| Carbs | 76.31g | 77.78g | 0% |
| Net carbs | 75.11g | 63.28g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0.87g | N/A |
| Vitamin B2 | 0.087mg | 0.083mg | 0% |
| Tryptophan | 0.086mg | 0.085mg | 0% |
| Threonine | 0.221mg | 0.452mg | 0% |
| Isoleucine | 0.279mg | 0.431mg | 0% |
| Leucine | 0.523mg | 1.473mg | 0% |
| Lysine | 0.189mg | 0.338mg | 0% |
| Methionine | 0.145mg | 0.252mg | 0% |
| Phenylalanine | 0.32mg | 0.59mg | 0% |
| Valine | 0.374mg | 0.607mg | 0% |
| Histidine | 0.15mg | 0.367mg | 0% |
| Fructose | 0g | 0.07g | 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%
16%
Minerals Daily Need Coverage Score
77%
72%
Comparison summary
Which food is lower in Cholesterol?
Popcorn is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Popcorn is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Popcorn contains less Sodium (difference - 1295mg)
Which food is richer in minerals?
Popcorn is relatively richer in minerals
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 0.33g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)