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  6. Pilaf vs. Garlic powder

Pilaf vs. Garlic powder — In-Depth Nutrition Comparison

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Important differences between pilaf and garlic powder

  • Pilaf has more folate and vitamin B3; however, garlic powder is richer in vitamin B6, copper, iron, phosphorus, fiber, potassium, and zinc.
  • Garlic powder's daily need coverage for vitamin B6 is 96% more.
  • Pilaf contains 22 times more sodium than garlic powder. Pilaf contains 1303mg of sodium, while garlic powder contains 60mg.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of garlic powder is 5.

The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Spices, garlic powder.

Infographic

Pilaf vs Garlic powder 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
Pilaf
1
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more SeleniumSelenium +35.6%
Contains more MagnesiumMagnesium +140.6%
Contains more PotassiumPotassium +534.6%
Contains more IronIron +131.6%
Contains more CopperCopper +221.1%
Contains more ZincZinc +196%
Contains more PhosphorusPhosphorus +168.8%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +11%
~equal in Calcium ~79mg

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
Pilaf
7
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +241.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +38.6%
Contains more Vitamin B3Vitamin B3 +669.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +25%
Contains more FolateFolate +351.1%
Contains more Vitamin EVitamin E +1575%
Contains more Vitamin B2Vitamin B2 +62.1%
Contains more Vitamin B6Vitamin B6 +313.5%
Contains more CholineCholine +285.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.743mg

All nutrients comparison - raw data values

Nutrient Pilaf Garlic powder DV% diff.
Vitamin B6 0.4mg 1.654mg 96%
Sodium 1303mg 60mg 54%
Copper 0.166mg 0.533mg 41%
Folate 212µg 47µg 41%
Iron 2.44mg 5.65mg 40%
Phosphorus 154mg 414mg 37%
Vitamin B3 6.127mg 0.796mg 33%
Fiber 1.2g 9g 31%
Potassium 188mg 1193mg 30%
Starch 71.23g 29%
Zinc 1.01mg 2.99mg 18%
Selenium 32.4µg 23.9µg 15%
Vitamin B1 0.603mg 0.435mg 14%
Protein 10.42g 16.55g 12%
Magnesium 32mg 77mg 11%
Choline 17.5mg 67.5mg 9%
Vitamin E 0.04mg 0.67mg 4%
Manganese 0.882mg 0.979mg 4%
Vitamin B2 0.087mg 0.141mg 4%
Vitamin C 4.1mg 1.2mg 3%
Vitamin B12 0.02µg 0µg 1%
Monounsaturated fat 0.373g 0.115g 1%
Vitamin B5 0.715mg 0.743mg 1%
Polyunsaturated fat 0.377g 0.178g 1%
Calories 359kcal 331kcal 1%
Fats 1.37g 0.73g 1%
Carbs 76.31g 72.73g 1%
Net carbs 75.11g 63.73g N/A
Cholesterol 1mg 0mg 0%
Calcium 83mg 79mg 0%
Sugar 1.53g 2.43g N/A
Vitamin A 4µg 0µg 0%
Vitamin K 0.5µg 0.4µg 0%
Saturated fat 0.307g 0.249g 0%
Tryptophan 0.086mg 0.121mg 0%
Threonine 0.221mg 0.374mg 0%
Isoleucine 0.279mg 0.414mg 0%
Leucine 0.523mg 0.728mg 0%
Lysine 0.189mg 0.768mg 0%
Methionine 0.145mg 0.111mg 0%
Phenylalanine 0.32mg 0.525mg 0%
Valine 0.374mg 0.667mg 0%
Histidine 0.15mg 0.263mg 0%
Fructose 0g 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more FatsFats +87.7%
Contains more WaterWater +24.7%
Contains more ProteinProtein +58.8%
~equal in Carbs ~72.73g
~equal in Other ~3.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated fat +224.3%
Contains more Poly. FatPolyunsaturated fat +111.8%
Contains less Sat. FatSaturated fat -18.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
Pilaf
3
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
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +42.9%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +583.3%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.