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  6. Pilaf vs. Wild rice raw

Pilaf vs. Wild rice raw — In-Depth Nutrition Comparison

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Significant differences between Pilaf and Wild rice raw

  • Pilaf has more Selenium, Vitamin B1, and Folate, however, Wild rice raw is richer in Zinc, Phosphorus, Copper, Magnesium, Fiber, and Manganese.
  • Pilaf covers your daily Sodium needs 56% more than Wild rice raw.
  • Wild rice raw has 12 times less Selenium than Pilaf. Pilaf has 32.4µg of Selenium, while Wild rice raw has 2.8µg.
  • Wild rice raw contains less Sodium.

Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Wild rice, raw.

Infographic

Pilaf vs Wild rice 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.
Pilaf
Pilaf
3
:
7
Wild rice raw
Wild rice raw
Contains more Calcium +295.2%
Contains more Iron +24.5%
Contains more Selenium +1057.1%
Contains more Magnesium +453.1%
Contains more Phosphorus +181.2%
Contains more Potassium +127.1%
Contains less Sodium -99.5%
Contains more Zinc +490.1%
Contains more Copper +215.7%
Contains more Manganese +50.7%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +295.2%
Contains more Iron +24.5%
Contains more Selenium +1057.1%
Contains more Magnesium +453.1%
Contains more Phosphorus +181.2%
Contains more Potassium +127.1%
Contains less Sodium -99.5%
Contains more Zinc +490.1%
Contains more Copper +215.7%
Contains more Manganese +50.7%

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.
Pilaf
Pilaf
5
:
6
Wild rice raw
Wild rice raw
Contains more Vitamin C +∞%
Contains more Vitamin B1 +424.3%
Contains more Folate +123.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +35.7%
Contains more Vitamin E +1950%
Contains more Vitamin B2 +201.1%
Contains more Vitamin B5 +50.2%
Contains more Vitamin K +280%
Equal in Vitamin B3 - 6.733
Equal in Vitamin B6 - 0.391
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +424.3%
Contains more Folate +123.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +35.7%
Contains more Vitamin E +1950%
Contains more Vitamin B2 +201.1%
Contains more Vitamin B5 +50.2%
Contains more Vitamin K +280%
Equal in Vitamin B3 - 6.733
Equal in Vitamin B6 - 0.391

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
4
:
1
Wild rice raw
Wild rice raw
Contains more Fats +26.9%
Contains more Other +152.3%
Contains more Protein +41.4%
Equal in Carbs - 74.9
Equal in Water - 7.76
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Fats +26.9%
Contains more Other +152.3%
Contains more Protein +41.4%
Equal in Carbs - 74.9
Equal in Water - 7.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +134.6%
Contains less Saturated Fat -49.2%
Contains more Polyunsaturated fat +79.3%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +134.6%
Contains less Saturated Fat -49.2%
Contains more Polyunsaturated fat +79.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
Pilaf
3
:
1
Wild rice raw
Wild rice raw
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%
Contains more Sucrose +123.3%
Pilaf
98%
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
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%
Contains more Sucrose +123.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Wild rice raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pilaf Wild rice raw Opinion
Net carbs 75.11g 68.7g Pilaf
Protein 10.42g 14.73g Wild rice raw
Fats 1.37g 1.08g Pilaf
Carbs 76.31g 74.9g Pilaf
Calories 359kcal 357kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g 2.5g Pilaf
Fiber 1.2g 6.2g Wild rice raw
Calcium 83mg 21mg Pilaf
Iron 2.44mg 1.96mg Pilaf
Magnesium 32mg 177mg Wild rice raw
Phosphorus 154mg 433mg Wild rice raw
Potassium 188mg 427mg Wild rice raw
Sodium 1303mg 7mg Wild rice raw
Zinc 1.01mg 5.96mg Wild rice raw
Copper 0.166mg 0.524mg Wild rice raw
Manganese 0.882mg 1.329mg Wild rice raw
Selenium 32.4µg 2.8µg Pilaf
Vitamin A 14IU 19IU Wild rice raw
Vitamin A RAE 4µg 1µg Pilaf
Vitamin E 0.04mg 0.82mg Wild rice raw
Vitamin C 4.1mg 0mg Pilaf
Vitamin B1 0.603mg 0.115mg Pilaf
Vitamin B2 0.087mg 0.262mg Wild rice raw
Vitamin B3 6.127mg 6.733mg Wild rice raw
Vitamin B5 0.715mg 1.074mg Wild rice raw
Vitamin B6 0.4mg 0.391mg Pilaf
Folate 212µg 95µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 1.9µg Wild rice raw
Tryptophan 0.086mg 0.179mg Wild rice raw
Threonine 0.221mg 0.469mg Wild rice raw
Isoleucine 0.279mg 0.618mg Wild rice raw
Leucine 0.523mg 1.018mg Wild rice raw
Lysine 0.189mg 0.629mg Wild rice raw
Methionine 0.145mg 0.438mg Wild rice raw
Phenylalanine 0.32mg 0.721mg Wild rice raw
Valine 0.374mg 0.858mg Wild rice raw
Histidine 0.15mg 0.384mg Wild rice raw
Cholesterol 1mg 0mg Wild rice raw
Saturated Fat 0.307g 0.156g Wild rice raw
Monounsaturated Fat 0.373g 0.159g Pilaf
Polyunsaturated fat 0.377g 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Pilaf
39%
Wild rice raw
Minerals Daily Need Coverage Score
77%
Pilaf
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1296mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.151g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 0.97g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.