Pilaf vs. Flax seeds — In-Depth Nutrition Comparison
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Important differences between pilaf and flax seeds
- Pilaf has more folate; however, flax seeds are richer in copper, fiber, vitamin B1, magnesium, phosphorus, manganese, iron, and zinc.
- Flax seeds' daily need coverage for copper is 117% more.
- Pilaf contains 43 times more sodium than flax seeds. Pilaf contains 1303mg of sodium, while flax seeds contain 30mg.
The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Seeds, flaxseed.
Infographic
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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 SeleniumSelenium | +27.6% |
| Contains more MagnesiumMagnesium | +1125% |
| Contains more CalciumCalcium | +207.2% |
| Contains more PotassiumPotassium | +332.4% |
| Contains more IronIron | +134.8% |
| Contains more CopperCopper | +634.9% |
| Contains more ZincZinc | +329.7% |
| Contains more PhosphorusPhosphorus | +316.9% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +181.4% |
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 | +583.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +98.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +143.7% |
| Contains more Vitamin EVitamin E | +675% |
| Contains more Vitamin B1Vitamin B1 | +172.6% |
| Contains more Vitamin B2Vitamin B2 | +85.1% |
| Contains more Vitamin B5Vitamin B5 | +37.8% |
| Contains more Vitamin B6Vitamin B6 | +18.3% |
| Contains more Vitamin KVitamin K | +760% |
| Contains more CholineCholine | +349.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more CarbsCarbs | +164.2% |
| Contains more WaterWater | +15.5% |
| Contains more ProteinProtein | +75.5% |
| Contains more FatsFats | +2977.4% |
~equal in
Other
~3.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains less Sat. FatSaturated fat | -91.6% |
| Contains more Mono. FatMonounsaturated fat | +1918% |
| Contains more Poly. FatPolyunsaturated fat | +7520.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +283.3% |
| Contains more GlucoseGlucose | +300% |
~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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.377g | 28.73g | 189% |
| Copper | 0.166mg | 1.22mg | 117% |
| Fiber | 1.2g | 27.3g | 104% |
| Vitamin B1 | 0.603mg | 1.644mg | 87% |
| Magnesium | 32mg | 392mg | 86% |
| Manganese | 0.882mg | 2.482mg | 70% |
| Phosphorus | 154mg | 642mg | 70% |
| Fats | 1.37g | 42.16g | 63% |
| Sodium | 1303mg | 30mg | 55% |
| Iron | 2.44mg | 5.73mg | 41% |
| Folate | 212µg | 87µg | 31% |
| Zinc | 1.01mg | 4.34mg | 30% |
| Starch | 71.23g | 29% | |
| Vitamin B3 | 6.127mg | 3.08mg | 19% |
| Potassium | 188mg | 813mg | 18% |
| Monounsaturated fat | 0.373g | 7.527g | 18% |
| Calcium | 83mg | 255mg | 17% |
| Protein | 10.42g | 18.29g | 16% |
| Carbs | 76.31g | 28.88g | 16% |
| Saturated fat | 0.307g | 3.663g | 15% |
| Selenium | 32.4µg | 25.4µg | 13% |
| Choline | 17.5mg | 78.7mg | 11% |
| Calories | 359kcal | 534kcal | 9% |
| Vitamin B2 | 0.087mg | 0.161mg | 6% |
| Vitamin B6 | 0.4mg | 0.473mg | 6% |
| Vitamin B5 | 0.715mg | 0.985mg | 5% |
| Vitamin C | 4.1mg | 0.6mg | 4% |
| Vitamin K | 0.5µg | 4.3µg | 3% |
| Vitamin E | 0.04mg | 0.31mg | 2% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 1.58g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 1.55g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.086mg | 0.297mg | 0% |
| Threonine | 0.221mg | 0.766mg | 0% |
| Isoleucine | 0.279mg | 0.896mg | 0% |
| Leucine | 0.523mg | 1.235mg | 0% |
| Lysine | 0.189mg | 0.862mg | 0% |
| Methionine | 0.145mg | 0.37mg | 0% |
| Phenylalanine | 0.32mg | 0.957mg | 0% |
| Valine | 0.374mg | 1.072mg | 0% |
| Histidine | 0.15mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
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%
62%
Minerals Daily Need Coverage Score
77%
191%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 0.02g)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 3.356g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 60)
Which food is cheaper?
Pilaf is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 1273mg)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.