Pilaf vs. Yam — In-Depth Nutrition Comparison
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Summary of differences between pilaf and yam
- Pilaf has more selenium, folate, vitamin B1, vitamin B3, iron, manganese, and phosphorus, while yam has more potassium and vitamin C.
- Pilaf covers your daily need for selenium, 58% more than yam.
- Pilaf contains 145 times more sodium than yam. While pilaf contains 1303mg of sodium, yam contains only 9mg.
These are the specific foods used in this comparison Rice and vermicelli mix, rice pilaf flavor, unprepared and Yam, raw.
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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 | +52.4% |
| Contains more CalciumCalcium | +388.2% |
| Contains more IronIron | +351.9% |
| Contains more ZincZinc | +320.8% |
| Contains more PhosphorusPhosphorus | +180% |
| Contains more ManganeseManganese | +122.2% |
| Contains more SeleniumSelenium | +4528.6% |
| Contains more PotassiumPotassium | +334% |
| Contains less SodiumSodium | -99.3% |
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 | +438.4% |
| Contains more Vitamin B2Vitamin B2 | +171.9% |
| Contains more Vitamin B3Vitamin B3 | +1010% |
| Contains more Vitamin B5Vitamin B5 | +127.7% |
| Contains more Vitamin B6Vitamin B6 | +36.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +821.7% |
| Contains more Vitamin CVitamin C | +317.1% |
| Contains more Vitamin AVitamin A | +75% |
| Contains more Vitamin EVitamin E | +775% |
| Contains more Vitamin KVitamin K | +360% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +581% |
| Contains more FatsFats | +705.9% |
| Contains more CarbsCarbs | +173.7% |
| Contains more OtherOther | +370.7% |
| Contains more WaterWater | +765.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6116.7% |
| Contains more Poly. FatPolyunsaturated fat | +396.1% |
| Contains less Sat. FatSaturated fat | -87.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 32.4µg | 0.7µg | 58% |
| Sodium | 1303mg | 9mg | 56% |
| Folate | 212µg | 23µg | 47% |
| Vitamin B1 | 0.603mg | 0.112mg | 41% |
| Vitamin B3 | 6.127mg | 0.552mg | 35% |
| Starch | 71.23g | 29% | |
| Iron | 2.44mg | 0.54mg | 24% |
| Manganese | 0.882mg | 0.397mg | 21% |
| Protein | 10.42g | 1.53g | 18% |
| Potassium | 188mg | 816mg | 18% |
| Carbs | 76.31g | 27.88g | 16% |
| Vitamin C | 4.1mg | 17.1mg | 14% |
| Phosphorus | 154mg | 55mg | 14% |
| Calories | 359kcal | 118kcal | 12% |
| Fiber | 1.2g | 4.1g | 12% |
| Vitamin B6 | 0.4mg | 0.293mg | 8% |
| Vitamin B5 | 0.715mg | 0.314mg | 8% |
| Zinc | 1.01mg | 0.24mg | 7% |
| Calcium | 83mg | 17mg | 7% |
| Vitamin B2 | 0.087mg | 0.032mg | 4% |
| Magnesium | 32mg | 21mg | 3% |
| Polyunsaturated fat | 0.377g | 0.076g | 2% |
| Fats | 1.37g | 0.17g | 2% |
| Vitamin K | 0.5µg | 2.3µg | 2% |
| Vitamin E | 0.04mg | 0.35mg | 2% |
| Saturated fat | 0.307g | 0.037g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Copper | 0.166mg | 0.178mg | 1% |
| Monounsaturated fat | 0.373g | 0.006g | 1% |
| Net carbs | 75.11g | 23.78g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0.5g | N/A |
| Vitamin A | 4µg | 7µg | 0% |
| Choline | 17.5mg | 16.5mg | 0% |
| Tryptophan | 0.086mg | 0.012mg | 0% |
| Threonine | 0.221mg | 0.054mg | 0% |
| Isoleucine | 0.279mg | 0.052mg | 0% |
| Leucine | 0.523mg | 0.096mg | 0% |
| Lysine | 0.189mg | 0.059mg | 0% |
| Methionine | 0.145mg | 0.021mg | 0% |
| Phenylalanine | 0.32mg | 0.071mg | 0% |
| Valine | 0.374mg | 0.062mg | 0% |
| Histidine | 0.15mg | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
18%
Minerals Daily Need Coverage Score
77%
26%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 1294mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.27g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 9)
Which food is cheaper?
Pilaf is cheaper (difference - $0.2)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins