Pilaf vs. Watercress — In-Depth Nutrition Comparison
Compare
Summary of differences between pilaf and watercress
- Pilaf has more selenium, folate, vitamin B1, vitamin B3, iron, and manganese, while watercress has more vitamin K, vitamin A, and vitamin C.
- Watercress covers your daily need for vitamin K, 208% more than pilaf.
- Pilaf contains 36 times more selenium than watercress. While pilaf contains 32.4µg of selenium, watercress contains only 0.9µg.
- The amount of sodium in watercress is lower.
- Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of pilaf is 60.
These are the specific foods used in this comparison Rice and vermicelli mix, rice pilaf flavor, unprepared and Watercress, raw.
Infographic
Infographic link
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 | +52.4% |
| Contains more IronIron | +1120% |
| Contains more CopperCopper | +115.6% |
| Contains more ZincZinc | +818.2% |
| Contains more PhosphorusPhosphorus | +156.7% |
| Contains more ManganeseManganese | +261.5% |
| Contains more SeleniumSelenium | +3500% |
| Contains more CalciumCalcium | +44.6% |
| Contains more PotassiumPotassium | +75.5% |
| Contains less SodiumSodium | -96.9% |
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 | +570% |
| Contains more Vitamin B3Vitamin B3 | +2963.5% |
| Contains more Vitamin B5Vitamin B5 | +130.6% |
| Contains more Vitamin B6Vitamin B6 | +210.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +2255.6% |
| Contains more CholineCholine | +94.4% |
| Contains more Vitamin CVitamin C | +948.8% |
| Contains more Vitamin AVitamin A | +3900% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin B2Vitamin B2 | +37.9% |
| Contains more Vitamin KVitamin K | +49900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.5µg | 250µg | 208% |
| Selenium | 32.4µg | 0.9µg | 57% |
| Sodium | 1303mg | 41mg | 55% |
| Folate | 212µg | 9µg | 51% |
| Vitamin C | 4.1mg | 43mg | 43% |
| Vitamin B1 | 0.603mg | 0.09mg | 43% |
| Vitamin B3 | 6.127mg | 0.2mg | 37% |
| Starch | 71.23g | 29% | |
| Manganese | 0.882mg | 0.244mg | 28% |
| Iron | 2.44mg | 0.2mg | 28% |
| Carbs | 76.31g | 1.29g | 25% |
| Vitamin B6 | 0.4mg | 0.129mg | 21% |
| Vitamin A | 4µg | 160µg | 17% |
| Calories | 359kcal | 11kcal | 17% |
| Protein | 10.42g | 2.3g | 16% |
| Phosphorus | 154mg | 60mg | 13% |
| Copper | 0.166mg | 0.077mg | 10% |
| Zinc | 1.01mg | 0.11mg | 8% |
| Vitamin B5 | 0.715mg | 0.31mg | 8% |
| Vitamin E | 0.04mg | 1mg | 6% |
| Calcium | 83mg | 120mg | 4% |
| Potassium | 188mg | 330mg | 4% |
| Vitamin B2 | 0.087mg | 0.12mg | 3% |
| Magnesium | 32mg | 21mg | 3% |
| Fiber | 1.2g | 0.5g | 3% |
| Polyunsaturated fat | 0.377g | 0.035g | 2% |
| Fats | 1.37g | 0.1g | 2% |
| Choline | 17.5mg | 9mg | 2% |
| Saturated fat | 0.307g | 0.027g | 1% |
| Monounsaturated fat | 0.373g | 0.008g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 0.79g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0.2g | N/A |
| Tryptophan | 0.086mg | 0.03mg | 0% |
| Threonine | 0.221mg | 0.133mg | 0% |
| Isoleucine | 0.279mg | 0.093mg | 0% |
| Leucine | 0.523mg | 0.166mg | 0% |
| Lysine | 0.189mg | 0.134mg | 0% |
| Methionine | 0.145mg | 0.02mg | 0% |
| Phenylalanine | 0.32mg | 0.114mg | 0% |
| Valine | 0.374mg | 0.137mg | 0% |
| Histidine | 0.15mg | 0.04mg | 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:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +353% |
| Contains more FatsFats | +1270% |
| Contains more CarbsCarbs | +5815.5% |
| Contains more OtherOther | +221.7% |
| Contains more WaterWater | +1083% |
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
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains more Mono. FatMonounsaturated fat | +4562.5% |
| Contains more Poly. FatPolyunsaturated fat | +977.1% |
| Contains less Sat. FatSaturated fat | -91.2% |
