Pilaf vs. Flour — In-Depth Nutrition Comparison
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Summary of differences between pilaf and flour
- Pilaf has more vitamin B6, manganese, folate, calcium, and phosphorus, while flour has more vitamin B2, iron, vitamin B1, and fiber.
- Pilaf covers your daily need for sodium, 57% more than flour.
- Pilaf contains 9 times more vitamin B6 than flour. While pilaf contains 0.4mg of vitamin B6, flour contains only 0.044mg.
- The amount of sodium in flour is lower.
- Pilaf has a lower glycemic index. The glycemic index of pilaf is 60, while the glycemic index of flour is 72.
These are the specific foods used in this comparison Rice and vermicelli mix, rice pilaf flavor, unprepared and Wheat flour, white, all-purpose, enriched, bleached.
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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 | +45.5% |
| Contains more CalciumCalcium | +453.3% |
| Contains more PotassiumPotassium | +75.7% |
| Contains more CopperCopper | +15.3% |
| Contains more ZincZinc | +44.3% |
| Contains more PhosphorusPhosphorus | +42.6% |
| Contains more ManganeseManganese | +29.3% |
| Contains more IronIron | +90.2% |
| Contains less SodiumSodium | -99.8% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +63.2% |
| Contains more Vitamin B6Vitamin B6 | +809.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more FolateFolate | +15.8% |
| Contains more CholineCholine | +68.3% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +30.2% |
| Contains more Vitamin B2Vitamin B2 | +467.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1303mg | 2mg | 57% |
| Vitamin B2 | 0.087mg | 0.494mg | 31% |
| Starch | 71.23g | 29% | |
| Iron | 2.44mg | 4.64mg | 28% |
| Vitamin B6 | 0.4mg | 0.044mg | 27% |
| Vitamin B1 | 0.603mg | 0.785mg | 15% |
| Manganese | 0.882mg | 0.682mg | 9% |
| Folate | 212µg | 183µg | 7% |
| Phosphorus | 154mg | 108mg | 7% |
| Calcium | 83mg | 15mg | 7% |
| Vitamin B5 | 0.715mg | 0.438mg | 6% |
| Fiber | 1.2g | 2.7g | 6% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Zinc | 1.01mg | 0.7mg | 3% |
| Selenium | 32.4µg | 33.9µg | 3% |
| Copper | 0.166mg | 0.144mg | 2% |
| Potassium | 188mg | 107mg | 2% |
| Magnesium | 32mg | 22mg | 2% |
| Vitamin B3 | 6.127mg | 5.904mg | 1% |
| Choline | 17.5mg | 10.4mg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Saturated fat | 0.307g | 0.155g | 1% |
| Monounsaturated fat | 0.373g | 0.087g | 1% |
| Fats | 1.37g | 0.98g | 1% |
| Calories | 359kcal | 364kcal | 0% |
| Protein | 10.42g | 10.33g | 0% |
| Carbs | 76.31g | 76.31g | 0% |
| Net carbs | 75.11g | 73.61g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0.27g | N/A |
| Vitamin E | 0.04mg | 0.06mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.5µg | 0.3µg | 0% |
| Polyunsaturated fat | 0.377g | 0.413g | 0% |
| Tryptophan | 0.086mg | 0.127mg | 0% |
| Threonine | 0.221mg | 0.281mg | 0% |
| Isoleucine | 0.279mg | 0.357mg | 0% |
| Leucine | 0.523mg | 0.71mg | 0% |
| Lysine | 0.189mg | 0.228mg | 0% |
| Methionine | 0.145mg | 0.183mg | 0% |
| Phenylalanine | 0.32mg | 0.52mg | 0% |
| Valine | 0.374mg | 0.415mg | 0% |
| Histidine | 0.15mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +39.8% |
| Contains more OtherOther | +739.1% |
| Contains more WaterWater | +48.3% |
~equal in
Protein
~10.33g
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +328.7% |
| Contains less Sat. FatSaturated fat | -49.5% |
~equal in
Polyunsaturated fat
~0.413g
