Pilaf vs. Soybean raw — In-Depth Nutrition Comparison
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Significant differences between pilaf and soybean raw
- The amount of copper, iron, phosphorus, manganese, vitamin B2, magnesium, potassium, folate, and vitamin K in soybean raw is higher than in pilaf.
- Soybean raw covers your daily copper needs 166% more than pilaf.
- Soybean raw has 652 times less sodium than pilaf. Pilaf has 1303mg of sodium, while soybean raw has 2mg.
- Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of soybean raw is 14.
Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Soybeans, mature seeds, raw.
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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 | +82% |
| Contains more MagnesiumMagnesium | +775% |
| Contains more CalciumCalcium | +233.7% |
| Contains more PotassiumPotassium | +855.9% |
| Contains more IronIron | +543.4% |
| Contains more CopperCopper | +898.8% |
| Contains more ZincZinc | +384.2% |
| Contains more PhosphorusPhosphorus | +357.1% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +185.4% |
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 AVitamin A | +300% |
| Contains more Vitamin B3Vitamin B3 | +277.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +46.3% |
| Contains more Vitamin EVitamin E | +2025% |
| Contains more Vitamin B1Vitamin B1 | +44.9% |
| Contains more Vitamin B2Vitamin B2 | +900% |
| Contains more Vitamin B5Vitamin B5 | +10.9% |
| Contains more Vitamin KVitamin K | +9300% |
| Contains more FolateFolate | +76.9% |
| Contains more CholineCholine | +562.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.44mg | 15.7mg | 166% |
| Copper | 0.166mg | 1.658mg | 166% |
| Phosphorus | 154mg | 704mg | 79% |
| Polyunsaturated fat | 0.377g | 11.255g | 73% |
| Manganese | 0.882mg | 2.517mg | 71% |
| Vitamin B2 | 0.087mg | 0.87mg | 60% |
| Magnesium | 32mg | 280mg | 59% |
| Sodium | 1303mg | 2mg | 57% |
| Protein | 10.42g | 36.49g | 52% |
| Potassium | 188mg | 1797mg | 47% |
| Folate | 212µg | 375µg | 41% |
| Vitamin K | 0.5µg | 47µg | 39% |
| Zinc | 1.01mg | 4.89mg | 35% |
| Fiber | 1.2g | 9.3g | 32% |
| Fats | 1.37g | 19.94g | 29% |
| Starch | 71.23g | 29% | |
| Vitamin B3 | 6.127mg | 1.623mg | 28% |
| Selenium | 32.4µg | 17.8µg | 27% |
| Vitamin B1 | 0.603mg | 0.874mg | 23% |
| Calcium | 83mg | 277mg | 19% |
| Choline | 17.5mg | 115.9mg | 18% |
| Carbs | 76.31g | 30.16g | 15% |
| Saturated fat | 0.307g | 2.884g | 12% |
| Monounsaturated fat | 0.373g | 4.404g | 10% |
| Vitamin E | 0.04mg | 0.85mg | 5% |
| Calories | 359kcal | 446kcal | 4% |
| Vitamin B6 | 0.4mg | 0.377mg | 2% |
| Vitamin B5 | 0.715mg | 0.793mg | 2% |
| Vitamin C | 4.1mg | 6mg | 2% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 20.86g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 7.33g | N/A |
| Vitamin A | 4µg | 1µg | 0% |
| Tryptophan | 0.086mg | 0.591mg | 0% |
| Threonine | 0.221mg | 1.766mg | 0% |
| Isoleucine | 0.279mg | 1.971mg | 0% |
| Leucine | 0.523mg | 3.309mg | 0% |
| Lysine | 0.189mg | 2.706mg | 0% |
| Methionine | 0.145mg | 0.547mg | 0% |
| Phenylalanine | 0.32mg | 2.122mg | 0% |
| Valine | 0.374mg | 2.029mg | 0% |
| Histidine | 0.15mg | 1.097mg | 0% |
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:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more CarbsCarbs | +153% |
| Contains more ProteinProtein | +250.2% |
| Contains more FatsFats | +1355.5% |
| Contains more OtherOther | +26.2% |
~equal in
Water
~8.54g
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
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains less Sat. FatSaturated fat | -89.4% |
| Contains more Mono. FatMonounsaturated fat | +1080.7% |
| Contains more Poly. FatPolyunsaturated fat | +2885.4% |