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Pilaf vs. Quinoa — In-Depth Nutrition Comparison

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How are pilaf and quinoa different?

  • Pilaf is higher in selenium, folate, vitamin B1, vitamin B3, vitamin B6, iron, manganese, and calcium; however, quinoa is richer in magnesium.
  • Daily need coverage for sodium for pilaf is 56% higher.
  • Pilaf contains 15 times more vitamin B3 than quinoa. While pilaf contains 6.127mg of vitamin B3, quinoa contains only 0.412mg.
  • Quinoa has less sodium.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Quinoa, cooked are the varieties used in this article.

Infographic

Pilaf vs Quinoa 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
4
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%
Quinoa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +388.2%
Contains more IronIron +63.8%
Contains more ManganeseManganese +39.8%
Contains more SeleniumSelenium +1057.1%
Contains more MagnesiumMagnesium +100%
Contains more CopperCopper +15.7%
Contains less SodiumSodium -99.5%
~equal in Potassium ~172mg
~equal in Zinc ~1.09mg
~equal in Phosphorus ~152mg

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
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%
Quinoa
3
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +463.6%
Contains more Vitamin B3Vitamin B3 +1387.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +225.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +404.8%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more CholineCholine +31.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +136.8%
Contains more CarbsCarbs +258.3%
Contains more OtherOther +401.3%
Contains more FatsFats +40.1%
Contains more WaterWater +790.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
0
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -24.8%
Contains more Mono. FatMonounsaturated fat +41.6%
Contains more Poly. FatPolyunsaturated fat +185.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
4
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Quinoa
0
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +304%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~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.
Pilaf Quinoa
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pilaf Quinoa DV% diff.
Sodium 1303mg 7mg 56%
Selenium 32.4µg 2.8µg 54%
Folate 212µg 42µg 43%
Vitamin B1 0.603mg 0.107mg 41%
Vitamin B3 6.127mg 0.412mg 36%
Starch 71.23g 17.63g 22%
Vitamin B6 0.4mg 0.123mg 21%
Carbs 76.31g 21.3g 18%
Vitamin B5 0.715mg 14%
Protein 10.42g 4.4g 12%
Calories 359kcal 120kcal 12%
Iron 2.44mg 1.49mg 12%
Manganese 0.882mg 0.631mg 11%
Magnesium 32mg 64mg 8%
Calcium 83mg 17mg 7%
Fiber 1.2g 2.8g 6%
Vitamin C 4.1mg 0mg 5%
Polyunsaturated fat 0.377g 1.078g 5%
Vitamin E 0.04mg 0.63mg 4%
Copper 0.166mg 0.192mg 3%
Vitamin B2 0.087mg 0.11mg 2%
Fats 1.37g 1.92g 1%
Choline 17.5mg 23mg 1%
Zinc 1.01mg 1.09mg 1%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 18.5g N/A
Cholesterol 1mg 0mg 0%
Potassium 188mg 172mg 0%
Sugar 1.53g 0.87g N/A
Phosphorus 154mg 152mg 0%
Vitamin A 4µg 0µg 0%
Vitamin K 0.5µg 0µg 0%
Saturated fat 0.307g 0.231g 0%
Monounsaturated fat 0.373g 0.528g 0%
Tryptophan 0.086mg 0.052mg 0%
Threonine 0.221mg 0.131mg 0%
Isoleucine 0.279mg 0.157mg 0%
Leucine 0.523mg 0.261mg 0%
Lysine 0.189mg 0.239mg 0%
Methionine 0.145mg 0.096mg 0%
Phenylalanine 0.32mg 0.185mg 0%
Valine 0.374mg 0.185mg 0%
Histidine 0.15mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Pilaf
11%
Quinoa
Minerals Daily Need Coverage Score
77%
Pilaf
38%
Quinoa

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 1296mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.076g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 7)
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
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.