Pilaf vs. Winter melon — In-Depth Nutrition Comparison
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A recap on differences between pilaf and winter melon
- Winter melon has less selenium, folate, vitamin B1, manganese, vitamin B3, vitamin B6, iron, phosphorus, and copper.
- Pilaf covers your daily selenium needs 59% more than winter melon.
- Winter melon contains 42 times less folate than pilaf. Pilaf contains 212µg of folate, while winter melon contains 5µg.
- Winter melon has less sodium.
Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Waxgourd, (chinese preserving melon), raw.
Infographic
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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 | +220% |
| Contains more CalciumCalcium | +336.8% |
| Contains more PotassiumPotassium | +3033.3% |
| Contains more IronIron | +510% |
| Contains more CopperCopper | +621.7% |
| Contains more ZincZinc | +65.6% |
| Contains more PhosphorusPhosphorus | +710.5% |
| Contains more ManganeseManganese | +1420.7% |
| Contains more SeleniumSelenium | +16100% |
| Contains less SodiumSodium | -91.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1407.5% |
| Contains more Vitamin B3Vitamin B3 | +1431.8% |
| Contains more Vitamin B5Vitamin B5 | +437.6% |
| Contains more Vitamin B6Vitamin B6 | +1042.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4140% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +217.1% |
| Contains more Vitamin B2Vitamin B2 | +26.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 0.2µg | 59% |
| Folate | 212µg | 5µg | 52% |
| Sodium | 1303mg | 111mg | 52% |
| Vitamin B1 | 0.603mg | 0.04mg | 47% |
| Vitamin B3 | 6.127mg | 0.4mg | 36% |
| Manganese | 0.882mg | 0.058mg | 36% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.4mg | 0.035mg | 28% |
| Iron | 2.44mg | 0.4mg | 26% |
| Carbs | 76.31g | 3g | 24% |
| Protein | 10.42g | 0.4g | 20% |
| Phosphorus | 154mg | 19mg | 19% |
| Calories | 359kcal | 13kcal | 17% |
| Copper | 0.166mg | 0.023mg | 16% |
| Vitamin B5 | 0.715mg | 0.133mg | 12% |
| Vitamin C | 4.1mg | 13mg | 10% |
| Fiber | 1.2g | 2.9g | 7% |
| Calcium | 83mg | 19mg | 6% |
| Potassium | 188mg | 6mg | 5% |
| Magnesium | 32mg | 10mg | 5% |
| Zinc | 1.01mg | 0.61mg | 4% |
| Choline | 17.5mg | 3% | |
| Fats | 1.37g | 0.2g | 2% |
| Vitamin B2 | 0.087mg | 0.11mg | 2% |
| Polyunsaturated fat | 0.377g | 0.087g | 2% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Saturated fat | 0.307g | 0.016g | 1% |
| Monounsaturated fat | 0.373g | 0.037g | 1% |
| Net carbs | 75.11g | 0.1g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.086mg | 0.002mg | 0% |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0.009mg | 0% |
| Methionine | 0.145mg | 0.003mg | 0% |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 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:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +2505% |
| Contains more FatsFats | +585% |
| Contains more CarbsCarbs | +2443.7% |
| Contains more OtherOther | +1186.7% |
| Contains more WaterWater | +1095.3% |
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
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
| Contains more Mono. FatMonounsaturated fat | +908.1% |
| Contains more Poly. FatPolyunsaturated fat | +333.3% |
| Contains less Sat. FatSaturated fat | -94.8% |
