Pilaf vs. Sweet potato — In-Depth Nutrition Comparison
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How are pilaf and sweet potato different?
- Pilaf is higher in selenium, folate, vitamin B1, vitamin B3, manganese, iron, phosphorus, and vitamin B6; however, sweet potato is richer in vitamin A.
- Daily need coverage for vitamin A for sweet potato is 283% higher.
- Pilaf contains 54 times more selenium than sweet potato. While pilaf contains 32.4µg of selenium, sweet potato contains only 0.6µg.
- Sweet potato has less sodium.
Rice and vermicelli mix, rice pilaf flavor, unprepared and Sweet potato, raw, unprepared 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 | +28% |
| Contains more CalciumCalcium | +176.7% |
| Contains more IronIron | +300% |
| Contains more ZincZinc | +236.7% |
| Contains more PhosphorusPhosphorus | +227.7% |
| Contains more ManganeseManganese | +241.9% |
| Contains more SeleniumSelenium | +5300% |
| Contains more PotassiumPotassium | +79.3% |
| Contains less SodiumSodium | -95.8% |
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 | +70.8% |
| Contains more Vitamin B1Vitamin B1 | +673.1% |
| Contains more Vitamin B2Vitamin B2 | +42.6% |
| Contains more Vitamin B3Vitamin B3 | +1000% |
| Contains more Vitamin B6Vitamin B6 | +91.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1827.3% |
| Contains more CholineCholine | +42.3% |
| Contains more Vitamin AVitamin A | +17625% |
| Contains more Vitamin EVitamin E | +550% |
| Contains more Vitamin B5Vitamin B5 | +11.9% |
| Contains more Vitamin KVitamin K | +260% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 4µg | 709µg | 78% |
| Selenium | 32.4µg | 0.6µg | 58% |
| Sodium | 1303mg | 55mg | 54% |
| Folate | 212µg | 11µg | 50% |
| Vitamin B1 | 0.603mg | 0.078mg | 44% |
| Vitamin B3 | 6.127mg | 0.557mg | 35% |
| Manganese | 0.882mg | 0.258mg | 27% |
| Starch | 71.23g | 12.65g | 24% |
| Iron | 2.44mg | 0.61mg | 23% |
| Carbs | 76.31g | 20.12g | 19% |
| Protein | 10.42g | 1.57g | 18% |
| Vitamin B6 | 0.4mg | 0.209mg | 15% |
| Phosphorus | 154mg | 47mg | 15% |
| Calories | 359kcal | 86kcal | 14% |
| Fiber | 1.2g | 3g | 7% |
| Zinc | 1.01mg | 0.3mg | 6% |
| Calcium | 83mg | 30mg | 5% |
| Potassium | 188mg | 337mg | 4% |
| Vitamin B5 | 0.715mg | 0.8mg | 2% |
| Polyunsaturated fat | 0.377g | 0.014g | 2% |
| Copper | 0.166mg | 0.151mg | 2% |
| Vitamin C | 4.1mg | 2.4mg | 2% |
| Fats | 1.37g | 0.05g | 2% |
| Vitamin B2 | 0.087mg | 0.061mg | 2% |
| Magnesium | 32mg | 25mg | 2% |
| Choline | 17.5mg | 12.3mg | 1% |
| Monounsaturated fat | 0.373g | 0.001g | 1% |
| Saturated fat | 0.307g | 0.018g | 1% |
| Fructose | 0g | 0.7g | 1% |
| Vitamin E | 0.04mg | 0.26mg | 1% |
| Vitamin K | 0.5µg | 1.8µg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 17.12g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 4.18g | N/A |
| Tryptophan | 0.086mg | 0.031mg | 0% |
| Threonine | 0.221mg | 0.083mg | 0% |
| Isoleucine | 0.279mg | 0.055mg | 0% |
| Leucine | 0.523mg | 0.092mg | 0% |
| Lysine | 0.189mg | 0.066mg | 0% |
| Methionine | 0.145mg | 0.029mg | 0% |
| Phenylalanine | 0.32mg | 0.089mg | 0% |
| Valine | 0.374mg | 0.086mg | 0% |
| Histidine | 0.15mg | 0.031mg | 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:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +563.7% |
| Contains more FatsFats | +2640% |
| Contains more CarbsCarbs | +279.3% |
| Contains more OtherOther | +293.9% |
| Contains more WaterWater | +861.2% |
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +37200% |
| Contains more Poly. FatPolyunsaturated fat | +2592.9% |
| Contains less Sat. FatSaturated fat | -94.1% |
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:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +463.1% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +740% |
| Contains more GlucoseGlucose | +860% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g