Pilaf vs. Spinach raw — In-Depth Nutrition Comparison
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How are pilaf and spinach raw different?
- Pilaf is higher in selenium, vitamin B1, vitamin B3, vitamin B6, and phosphorus; however, spinach raw is richer in vitamin K, vitamin A, vitamin C, and vitamin E.
- Daily need coverage for vitamin K for spinach raw is 402% higher.
- Pilaf contains 32 times more selenium than spinach raw. While pilaf contains 32.4µg of selenium, spinach raw contains only 1µg.
- Spinach raw has less sodium.
- Spinach raw has a lower glycemic index (32) than pilaf (60).
Rice and vermicelli mix, rice pilaf flavor, unprepared and Spinach, raw are the varieties used in this article.
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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 CopperCopper | +27.7% |
| Contains more ZincZinc | +90.6% |
| Contains more PhosphorusPhosphorus | +214.3% |
| Contains more SeleniumSelenium | +3140% |
| Contains more MagnesiumMagnesium | +146.9% |
| Contains more CalciumCalcium | +19.3% |
| Contains more PotassiumPotassium | +196.8% |
| Contains more IronIron | +11.1% |
| Contains less SodiumSodium | -93.9% |
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 B1Vitamin B1 | +673.1% |
| Contains more Vitamin B3Vitamin B3 | +746.3% |
| Contains more Vitamin B5Vitamin B5 | +1000% |
| Contains more Vitamin B6Vitamin B6 | +105.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +585.4% |
| Contains more Vitamin AVitamin A | +11625% |
| Contains more Vitamin EVitamin E | +4975% |
| Contains more Vitamin B2Vitamin B2 | +117.2% |
| Contains more Vitamin KVitamin K | +96480% |
| Contains more CholineCholine | +10.3% |
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +264.3% |
| Contains more FatsFats | +251.3% |
| Contains more CarbsCarbs | +2002.2% |
| Contains more OtherOther | +124.4% |
| Contains more WaterWater | +1036.8% |
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +3630% |
| Contains more Poly. FatPolyunsaturated fat | +128.5% |
| Contains less Sat. FatSaturated fat | -79.5% |
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:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +328.6% |
| Contains more MaltoseMaltose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Glucose
~0.11g
~equal in
Lactose
~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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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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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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.5µg | 482.9µg | 402% |
| Selenium | 32.4µg | 1µg | 57% |
| Sodium | 1303mg | 79mg | 53% |
| Vitamin A | 4µg | 469µg | 52% |
| Vitamin B1 | 0.603mg | 0.078mg | 44% |
| Vitamin B3 | 6.127mg | 0.724mg | 34% |
| Starch | 71.23g | 29% | |
| Vitamin C | 4.1mg | 28.1mg | 27% |
| Carbs | 76.31g | 3.63g | 24% |
| Calories | 359kcal | 23kcal | 17% |
| Vitamin B6 | 0.4mg | 0.195mg | 16% |
| Phosphorus | 154mg | 49mg | 15% |
| Protein | 10.42g | 2.86g | 15% |
| Vitamin E | 0.04mg | 2.03mg | 13% |
| Vitamin B5 | 0.715mg | 0.065mg | 13% |
| Magnesium | 32mg | 79mg | 11% |
| Potassium | 188mg | 558mg | 11% |
| Vitamin B2 | 0.087mg | 0.189mg | 8% |
| Folate | 212µg | 194µg | 5% |
| Copper | 0.166mg | 0.13mg | 4% |
| Zinc | 1.01mg | 0.53mg | 4% |
| Fiber | 1.2g | 2.2g | 4% |
| Iron | 2.44mg | 2.71mg | 3% |
| Fats | 1.37g | 0.39g | 2% |
| Calcium | 83mg | 99mg | 2% |
| Polyunsaturated fat | 0.377g | 0.165g | 1% |
| Monounsaturated fat | 0.373g | 0.01g | 1% |
| Saturated fat | 0.307g | 0.063g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Manganese | 0.882mg | 0.897mg | 1% |
| Net carbs | 75.11g | 1.43g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0.42g | N/A |
| Choline | 17.5mg | 19.3mg | 0% |
| Tryptophan | 0.086mg | 0.039mg | 0% |
| Threonine | 0.221mg | 0.122mg | 0% |
| Isoleucine | 0.279mg | 0.147mg | 0% |
| Leucine | 0.523mg | 0.223mg | 0% |
| Lysine | 0.189mg | 0.174mg | 0% |
| Methionine | 0.145mg | 0.053mg | 0% |
| Phenylalanine | 0.32mg | 0.129mg | 0% |
| Valine | 0.374mg | 0.161mg | 0% |
| Histidine | 0.15mg | 0.064mg | 0% |
| Fructose | 0g | 0.15g | 0% |
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%
137%
Minerals Daily Need Coverage Score
77%
45%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 1.11g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 1224mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.244g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 28)
Which food is cheaper?
Pilaf is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.