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Pilaf vs. Rice bran oil — In-Depth Nutrition Comparison

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How are pilaf and rice bran oil different?

  • Pilaf is higher in selenium, folate, vitamin B1, vitamin B3, vitamin B6, iron, and phosphorus; however, rice bran oil is richer in vitamin E.
  • Daily need coverage for vitamin E for rice bran oil is 215% higher.
  • Rice bran oil has less sodium.
  • Rice bran oil has a lower glycemic index (0) than pilaf (60).

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

Infographic

Pilaf vs Rice bran oil 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
9
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 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3385.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
10
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 0% 0% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +80650%
Contains more Vitamin KVitamin K +4840%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +7199.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +10436.2%
Contains more Poly. FatPolyunsaturated fat +9183.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Rice bran oil DV% diff.
Polyunsaturated fat 0.377g 35g 231%
Vitamin E 0.04mg 32.3mg 215%
Fats 1.37g 100g 152%
Monounsaturated fat 0.373g 39.3g 97%
Saturated fat 0.307g 19.7g 88%
Selenium 32.4µg 0µg 59%
Sodium 1303mg 0mg 57%
Folate 212µg 0µg 53%
Vitamin B1 0.603mg 0mg 50%
Vitamin B3 6.127mg 0mg 38%
Manganese 0.882mg 38%
Vitamin B6 0.4mg 0mg 31%
Iron 2.44mg 0.07mg 30%
Starch 71.23g 29%
Calories 359kcal 884kcal 26%
Carbs 76.31g 0g 25%
Phosphorus 154mg 0mg 22%
Protein 10.42g 0g 21%
Vitamin K 0.5µg 24.7µg 20%
Copper 0.166mg 18%
Vitamin B5 0.715mg 0mg 14%
Zinc 1.01mg 0mg 9%
Calcium 83mg 0mg 8%
Magnesium 32mg 0mg 8%
Vitamin B2 0.087mg 0mg 7%
Potassium 188mg 0mg 6%
Vitamin C 4.1mg 0mg 5%
Fiber 1.2g 0g 5%
Choline 17.5mg 3%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 0g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 0g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.086mg 0mg 0%
Threonine 0.221mg 0mg 0%
Isoleucine 0.279mg 0mg 0%
Leucine 0.523mg 0mg 0%
Lysine 0.189mg 0mg 0%
Methionine 0.145mg 0mg 0%
Phenylalanine 0.32mg 0mg 0%
Valine 0.374mg 0mg 0%
Histidine 0.15mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Rice bran oil
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
54%
Rice bran oil
Minerals Daily Need Coverage Score
77%
Pilaf
0%
Rice bran oil

Comparison summary

Which food is lower in Cholesterol?
Rice bran oil
Rice bran oil is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 1303mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 60)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 19.393g)
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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.