Pilaf vs. Steak — In-Depth Nutrition Comparison
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How are pilaf and steak different?
- Pilaf is higher in folate, vitamin B1, and copper; however, steak is richer in vitamin B12, zinc, vitamin B2, and vitamin B6.
- Daily need coverage for vitamin B12 for steak is 91% higher.
- Pilaf contains 35 times more folate than steak. While pilaf contains 212µg of folate, steak contains only 6µg.
- Steak has less sodium.
- Steak has a lower glycemic index (0) than pilaf (60).
Rice and vermicelli mix, rice pilaf flavor, unprepared and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled 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 MagnesiumMagnesium | +39.1% |
| Contains more CalciumCalcium | +591.7% |
| Contains more CopperCopper | +95.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +48.4% |
| Contains more ZincZinc | +527.7% |
| Contains less SodiumSodium | -95.5% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +714.9% |
| Contains more Vitamin B3Vitamin B3 | +19% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +3433.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +75% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +246% |
| Contains more Vitamin B6Vitamin B6 | +25% |
| Contains more Vitamin B12Vitamin B12 | +10900% |
| Contains more Vitamin KVitamin K | +220% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.02µg | 2.2µg | 91% |
| Sodium | 1303mg | 58mg | 54% |
| Folate | 212µg | 6µg | 52% |
| Zinc | 1.01mg | 6.34mg | 48% |
| Vitamin B1 | 0.603mg | 0.074mg | 44% |
| Manganese | 0.882mg | 38% | |
| Saturated fat | 0.307g | 8.443g | 37% |
| Starch | 71.23g | 29% | |
| Protein | 10.42g | 24.85g | 29% |
| Fats | 1.37g | 19.02g | 27% |
| Cholesterol | 1mg | 78mg | 26% |
| Carbs | 76.31g | 0g | 25% |
| Monounsaturated fat | 0.373g | 9.171g | 22% |
| Vitamin B2 | 0.087mg | 0.301mg | 16% |
| Vitamin B5 | 0.715mg | 14% | |
| Copper | 0.166mg | 0.085mg | 9% |
| Vitamin B6 | 0.4mg | 0.5mg | 8% |
| Calcium | 83mg | 12mg | 7% |
| Vitamin B3 | 6.127mg | 5.149mg | 6% |
| Fiber | 1.2g | 0g | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Calories | 359kcal | 271kcal | 4% |
| Polyunsaturated fat | 0.377g | 0.896g | 3% |
| Potassium | 188mg | 279mg | 3% |
| Choline | 17.5mg | 3% | |
| Magnesium | 32mg | 23mg | 2% |
| Selenium | 32.4µg | 31.8µg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Vitamin K | 0.5µg | 1.6µg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Iron | 2.44mg | 2.4mg | 1% |
| Phosphorus | 154mg | 163mg | 1% |
| Net carbs | 75.11g | 0g | N/A |
| Sugar | 1.53g | 0g | N/A |
| Vitamin A | 4µg | 7µg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Tryptophan | 0.086mg | 0.278mg | 0% |
| Threonine | 0.221mg | 1.171mg | 0% |
| Isoleucine | 0.279mg | 1.157mg | 0% |
| Leucine | 0.523mg | 2.142mg | 0% |
| Lysine | 0.189mg | 2.38mg | 0% |
| Methionine | 0.145mg | 0.672mg | 0% |
| Phenylalanine | 0.32mg | 0.997mg | 0% |
| Valine | 0.374mg | 1.242mg | 0% |
| Histidine | 0.15mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +614.8% |
| Contains more ProteinProtein | +138.5% |
| Contains more FatsFats | +1288.3% |
| Contains more WaterWater | +591.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.4% |
| Contains more Mono. FatMonounsaturated fat | +2358.7% |
| Contains more Poly. FatPolyunsaturated fat | +137.7% |
