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Pilaf vs. Yogurt — In-Depth Nutrition Comparison

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How are pilaf and yogurt different?

  • Pilaf is richer in folate, vitamin B1, selenium, manganese, vitamin B3, iron, vitamin B6, and copper, while yogurt is higher in vitamin B12.
  • Pilaf covers your daily need for sodium, 55% more than yogurt.
  • Pilaf contains 98 times more manganese than yogurt. Pilaf contains 0.882mg of manganese, while yogurt contains 0.009mg.
  • Yogurt is lower in sodium.
  • Pilaf has a higher glycemic index (60) than yogurt (19).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Pilaf vs Yogurt 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +33.3%
Contains more IronIron +3385.7%
Contains more CopperCopper +876.5%
Contains more ZincZinc +94.2%
Contains more PhosphorusPhosphorus +14.1%
Contains more ManganeseManganese +9700%
Contains more SeleniumSelenium +234%
Contains more CalciumCalcium +32.5%
Contains less SodiumSodium -97.2%

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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Yogurt
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +2521.7%
Contains more Vitamin B3Vitamin B3 +2845.7%
Contains more Vitamin B5Vitamin B5 +116%
Contains more Vitamin B6Vitamin B6 +534.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2928.6%
Contains more CholineCholine +15.9%
Contains more Vitamin B2Vitamin B2 +219.5%
Contains more Vitamin B12Vitamin B12 +3650%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +251.3%
Contains more CarbsCarbs +2019.7%
Contains more OtherOther +436.1%
Contains more WaterWater +958.5%
~equal in Protein ~10.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +603.8%
Contains more Poly. FatPolyunsaturated fat +3041.7%
Contains less Sat. FatSaturated fat -61.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
4
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
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Yogurt DV% diff.
Sodium 1303mg 36mg 55%
Folate 212µg 7µg 51%
Vitamin B1 0.603mg 0.023mg 48%
Selenium 32.4µg 9.7µg 41%
Manganese 0.882mg 0.009mg 38%
Vitamin B3 6.127mg 0.208mg 37%
Vitamin B12 0.02µg 0.75µg 30%
Iron 2.44mg 0.07mg 30%
Starch 71.23g 29%
Vitamin B6 0.4mg 0.063mg 26%
Carbs 76.31g 3.6g 24%
Copper 0.166mg 0.017mg 17%
Calories 359kcal 59kcal 15%
Vitamin B2 0.087mg 0.278mg 15%
Vitamin B5 0.715mg 0.331mg 8%
Fiber 1.2g 0g 5%
Vitamin C 4.1mg 0mg 5%
Magnesium 32mg 11mg 5%
Zinc 1.01mg 0.52mg 4%
Phosphorus 154mg 135mg 3%
Calcium 83mg 110mg 3%
Polyunsaturated fat 0.377g 0.012g 2%
Fats 1.37g 0.39g 2%
Saturated fat 0.307g 0.117g 1%
Cholesterol 1mg 5mg 1%
Monounsaturated fat 0.373g 0.053g 1%
Potassium 188mg 141mg 1%
Protein 10.42g 10.19g 0%
Net carbs 75.11g 3.6g N/A
Sugar 1.53g 3.24g N/A
Vitamin E 0.04mg 0.01mg 0%
Vitamin A 4µg 1µg 0%
Vitamin K 0.5µg 0µg 0%
Trans fat 0g 0.006g N/A
Choline 17.5mg 15.1mg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pilaf
17%
Yogurt
Minerals Daily Need Coverage Score
77%
Pilaf
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 1267mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.19g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 41)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 1.71g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2.6)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.