Pilaf vs. Walnut — In-Depth Nutrition Comparison
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What are the differences between pilaf and walnut?
- Pilaf is higher in selenium, vitamin B3, and folate, yet walnut is higher in copper, manganese, magnesium, phosphorus, and fiber.
- Walnut's daily need coverage for copper is 158% more.
- Pilaf has 652 times more sodium than walnut. While pilaf has 1303mg of sodium, walnut has only 2mg.
- The glycemic index of walnut is lower.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Nuts, walnuts, english types 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 SeleniumSelenium | +561.2% |
| Contains more MagnesiumMagnesium | +393.8% |
| Contains more CalciumCalcium | +18.1% |
| Contains more PotassiumPotassium | +134.6% |
| Contains more IronIron | +19.3% |
| Contains more CopperCopper | +855.4% |
| Contains more ZincZinc | +205.9% |
| Contains more PhosphorusPhosphorus | +124.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +287.1% |
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 | +215.4% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin B1Vitamin B1 | +76.8% |
| Contains more Vitamin B3Vitamin B3 | +444.6% |
| Contains more Vitamin B5Vitamin B5 | +25.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +116.3% |
| Contains more Vitamin EVitamin E | +1650% |
| Contains more Vitamin B2Vitamin B2 | +72.4% |
| Contains more Vitamin B6Vitamin B6 | +34.3% |
| Contains more Vitamin KVitamin K | +440% |
| Contains more CholineCholine | +124% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.377g | 47.174g | 312% |
| Copper | 0.166mg | 1.586mg | 158% |
| Manganese | 0.882mg | 3.414mg | 110% |
| Fats | 1.37g | 65.21g | 98% |
| Sodium | 1303mg | 2mg | 57% |
| Selenium | 32.4µg | 4.9µg | 50% |
| Vitamin B3 | 6.127mg | 1.125mg | 31% |
| Magnesium | 32mg | 158mg | 30% |
| Folate | 212µg | 98µg | 29% |
| Starch | 71.23g | 0.06g | 29% |
| Phosphorus | 154mg | 346mg | 27% |
| Saturated fat | 0.307g | 6.126g | 26% |
| Fiber | 1.2g | 6.7g | 22% |
| Vitamin B1 | 0.603mg | 0.341mg | 22% |
| Carbs | 76.31g | 13.71g | 21% |
| Monounsaturated fat | 0.373g | 8.933g | 21% |
| Zinc | 1.01mg | 3.09mg | 19% |
| Calories | 359kcal | 654kcal | 15% |
| Vitamin B6 | 0.4mg | 0.537mg | 11% |
| Protein | 10.42g | 15.23g | 10% |
| Potassium | 188mg | 441mg | 7% |
| Iron | 2.44mg | 2.91mg | 6% |
| Vitamin B2 | 0.087mg | 0.15mg | 5% |
| Choline | 17.5mg | 39.2mg | 4% |
| Vitamin E | 0.04mg | 0.7mg | 4% |
| Vitamin C | 4.1mg | 1.3mg | 3% |
| Vitamin B5 | 0.715mg | 0.57mg | 3% |
| Vitamin K | 0.5µg | 2.7µg | 2% |
| Calcium | 83mg | 98mg | 2% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 7.01g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 2.61g | N/A |
| Vitamin A | 4µg | 1µg | 0% |
| Tryptophan | 0.086mg | 0.17mg | 0% |
| Threonine | 0.221mg | 0.596mg | 0% |
| Isoleucine | 0.279mg | 0.625mg | 0% |
| Leucine | 0.523mg | 1.17mg | 0% |
| Lysine | 0.189mg | 0.424mg | 0% |
| Methionine | 0.145mg | 0.236mg | 0% |
| Phenylalanine | 0.32mg | 0.711mg | 0% |
| Valine | 0.374mg | 0.753mg | 0% |
| Histidine | 0.15mg | 0.391mg | 0% |
| Fructose | 0g | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +456.6% |
| Contains more WaterWater | +97.5% |
| Contains more OtherOther | +116.9% |
| Contains more ProteinProtein | +46.2% |
| Contains more FatsFats | +4659.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95% |
| Contains more Mono. FatMonounsaturated fat | +2294.9% |
| Contains more Poly. FatPolyunsaturated fat | +12413% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +118616.7% |
| Contains more GlucoseGlucose | +25% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +710% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
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