Pilaf vs. Wakame — In-Depth Nutrition Comparison
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Differences between pilaf and wakame
- Pilaf has more selenium, vitamin B1, vitamin B6, vitamin B3, and phosphorus, while wakame has more manganese, magnesium, copper, and vitamin B2.
- Pilaf's daily need coverage for selenium is 58% higher.
- Wakame contains 200 times less vitamin B6 than pilaf. Pilaf contains 0.4mg of vitamin B6, while wakame contains 0.002mg.
- The amount of sodium in wakame is lower.
The food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Seaweed, wakame, 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 PotassiumPotassium | +276% |
| Contains more IronIron | +11.9% |
| Contains more ZincZinc | +165.8% |
| Contains more PhosphorusPhosphorus | +92.5% |
| Contains more SeleniumSelenium | +4528.6% |
| Contains more MagnesiumMagnesium | +234.4% |
| Contains more CalciumCalcium | +80.7% |
| Contains more CopperCopper | +71.1% |
| Contains less SodiumSodium | -33.1% |
| Contains more ManganeseManganese | +58.7% |
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 | +36.7% |
| Contains more Vitamin B1Vitamin B1 | +905% |
| Contains more Vitamin B3Vitamin B3 | +282.9% |
| Contains more Vitamin B6Vitamin B6 | +19900% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +25.9% |
| Contains more Vitamin AVitamin A | +350% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin B2Vitamin B2 | +164.4% |
| Contains more Vitamin KVitamin K | +960% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 0.7µg | 58% |
| Vitamin B1 | 0.603mg | 0.06mg | 45% |
| Vitamin B6 | 0.4mg | 0.002mg | 31% |
| Starch | 71.23g | 29% | |
| Vitamin B3 | 6.127mg | 1.6mg | 28% |
| Manganese | 0.882mg | 1.4mg | 23% |
| Carbs | 76.31g | 9.14g | 22% |
| Sodium | 1303mg | 872mg | 19% |
| Magnesium | 32mg | 107mg | 18% |
| Calories | 359kcal | 45kcal | 16% |
| Protein | 10.42g | 3.03g | 15% |
| Copper | 0.166mg | 0.284mg | 13% |
| Vitamin B2 | 0.087mg | 0.23mg | 11% |
| Phosphorus | 154mg | 80mg | 11% |
| Calcium | 83mg | 150mg | 7% |
| Zinc | 1.01mg | 0.38mg | 6% |
| Vitamin E | 0.04mg | 1mg | 6% |
| Folate | 212µg | 196µg | 4% |
| Potassium | 188mg | 50mg | 4% |
| Vitamin K | 0.5µg | 5.3µg | 4% |
| Iron | 2.44mg | 2.18mg | 3% |
| Fiber | 1.2g | 0.5g | 3% |
| Vitamin A | 4µg | 18µg | 2% |
| Monounsaturated fat | 0.373g | 0.058g | 1% |
| Polyunsaturated fat | 0.377g | 0.218g | 1% |
| Saturated fat | 0.307g | 0.13g | 1% |
| Choline | 17.5mg | 13.9mg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Fats | 1.37g | 0.64g | 1% |
| Vitamin C | 4.1mg | 3mg | 1% |
| Net carbs | 75.11g | 8.64g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0.65g | N/A |
| Vitamin B5 | 0.715mg | 0.697mg | 0% |
| Tryptophan | 0.086mg | 0.035mg | 0% |
| Threonine | 0.221mg | 0.165mg | 0% |
| Isoleucine | 0.279mg | 0.087mg | 0% |
| Leucine | 0.523mg | 0.257mg | 0% |
| Lysine | 0.189mg | 0.112mg | 0% |
| Methionine | 0.145mg | 0.063mg | 0% |
| Phenylalanine | 0.32mg | 0.112mg | 0% |
| Valine | 0.374mg | 0.209mg | 0% |
| Histidine | 0.15mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +243.9% |
| Contains more FatsFats | +114.1% |
| Contains more CarbsCarbs | +734.9% |
| Contains more WaterWater | +894.9% |
| Contains more OtherOther | +86.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +543.1% |
| Contains more Poly. FatPolyunsaturated fat | +72.9% |
| Contains less Sat. FatSaturated fat | -57.7% |
