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Pilaf vs. Rutabagas — In-Depth Nutrition Comparison

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What are the differences between pilaf and rutabagas?

  • Pilaf is higher in selenium, folate, vitamin B1, vitamin B3, manganese, iron, vitamin B6, and copper, yet rutabagas are higher in vitamin C.
  • Pilaf's daily need coverage for selenium is 58% more.
  • Pilaf has 109 times more sodium than rutabagas. While pilaf has 1303mg of sodium, rutabagas have only 12mg.
  • The glycemic index of pilaf is lower.

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

Infographic

Pilaf vs Rutabagas 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
8
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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +93%
Contains more IronIron +454.5%
Contains more CopperCopper +418.8%
Contains more ZincZinc +320.8%
Contains more PhosphorusPhosphorus +190.6%
Contains more ManganeseManganese +573.3%
Contains more SeleniumSelenium +4528.6%
Contains more PotassiumPotassium +62.2%
Contains less SodiumSodium -99.1%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +570%
Contains more Vitamin B2Vitamin B2 +117.5%
Contains more Vitamin B3Vitamin B3 +775.3%
Contains more Vitamin B5Vitamin B5 +346.9%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +909.5%
Contains more CholineCholine +24.1%
Contains more Vitamin CVitamin C +509.8%
Contains more Vitamin EVitamin E +650%
~equal in Vitamin D ~0µg

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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +864.8%
Contains more FatsFats +756.3%
Contains more CarbsCarbs +785.3%
Contains more OtherOther +443.7%
Contains more WaterWater +1012.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +1392%
Contains more Poly. FatPolyunsaturated fat +328.4%
Contains less Sat. FatSaturated fat -91.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
2
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
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Contains more StarchStarch +17707.5%
Contains more MaltoseMaltose +5550%
Contains more SucroseSucrose +76.7%
Contains more GlucoseGlucose +2200%
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.
Pilaf Rutabagas
Lower in Cholesterol ok
Lower in Sodium 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 Rutabagas DV% diff.
Selenium 32.4µg 0.7µg 58%
Sodium 1303mg 12mg 56%
Folate 212µg 21µg 48%
Vitamin B1 0.603mg 0.09mg 43%
Vitamin B3 6.127mg 0.7mg 34%
Manganese 0.882mg 0.131mg 33%
Starch 71.23g 0.4g 29%
Iron 2.44mg 0.44mg 25%
Vitamin C 4.1mg 25mg 23%
Vitamin B6 0.4mg 0.1mg 23%
Carbs 76.31g 8.62g 23%
Protein 10.42g 1.08g 19%
Calories 359kcal 37kcal 16%
Copper 0.166mg 0.032mg 15%
Phosphorus 154mg 53mg 14%
Vitamin B5 0.715mg 0.16mg 11%
Zinc 1.01mg 0.24mg 7%
Fiber 1.2g 2.3g 4%
Calcium 83mg 43mg 4%
Vitamin B2 0.087mg 0.04mg 4%
Potassium 188mg 305mg 3%
Magnesium 32mg 20mg 3%
Polyunsaturated fat 0.377g 0.088g 2%
Fats 1.37g 0.16g 2%
Fructose 0g 1.61g 2%
Vitamin E 0.04mg 0.3mg 2%
Vitamin B12 0.02µg 0µg 1%
Choline 17.5mg 14.1mg 1%
Saturated fat 0.307g 0.027g 1%
Monounsaturated fat 0.373g 0.025g 1%
Net carbs 75.11g 6.32g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 4.46g N/A
Vitamin A 4µg 0µg 0%
Vitamin K 0.5µg 0.3µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
15%
Rutabagas
Minerals Daily Need Coverage Score
77%
Pilaf
13%
Rutabagas

Comparison summary

Which food is lower in Cholesterol?
Rutabagas
Rutabagas is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 1291mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 0.28g)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 2.93g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 12)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2.5)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.