Pilaf vs. Zucchini — In-Depth Nutrition Comparison
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How are pilaf and zucchini different?
- Pilaf is higher in selenium, folate, vitamin B1, vitamin B3, manganese, iron, vitamin B6, and phosphorus; however, zucchini is richer in vitamin C.
- Daily need coverage for selenium for pilaf is 59% higher.
- Pilaf contains 163 times more sodium than zucchini. While pilaf contains 1303mg of sodium, zucchini contains only 8mg.
- Zucchini has a lower glycemic index (15) than pilaf (60).
Rice and vermicelli mix, rice pilaf flavor, unprepared and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.
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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 | +77.8% |
| Contains more CalciumCalcium | +418.8% |
| Contains more IronIron | +559.5% |
| Contains more CopperCopper | +213.2% |
| Contains more ZincZinc | +215.6% |
| Contains more PhosphorusPhosphorus | +305.3% |
| Contains more ManganeseManganese | +398.3% |
| Contains more SeleniumSelenium | +16100% |
| Contains more PotassiumPotassium | +38.8% |
| Contains less SodiumSodium | -99.4% |
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 | +1240% |
| Contains more Vitamin B3Vitamin B3 | +1258.5% |
| Contains more Vitamin B5Vitamin B5 | +250.5% |
| Contains more Vitamin B6Vitamin B6 | +145.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +783.3% |
| Contains more CholineCholine | +84.2% |
| Contains more Vitamin CVitamin C | +336.6% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin KVitamin K | +760% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 0.2µg | 59% |
| Sodium | 1303mg | 8mg | 56% |
| Vitamin B1 | 0.603mg | 0.045mg | 47% |
| Folate | 212µg | 24µg | 47% |
| Vitamin B3 | 6.127mg | 0.451mg | 35% |
| Manganese | 0.882mg | 0.177mg | 31% |
| Starch | 71.23g | 0g | 29% |
| Iron | 2.44mg | 0.37mg | 26% |
| Carbs | 76.31g | 3.11g | 24% |
| Vitamin B6 | 0.4mg | 0.163mg | 18% |
| Protein | 10.42g | 1.21g | 18% |
| Phosphorus | 154mg | 38mg | 17% |
| Calories | 359kcal | 17kcal | 17% |
| Vitamin C | 4.1mg | 17.9mg | 15% |
| Copper | 0.166mg | 0.053mg | 13% |
| Vitamin B5 | 0.715mg | 0.204mg | 10% |
| Calcium | 83mg | 16mg | 7% |
| Zinc | 1.01mg | 0.32mg | 6% |
| Vitamin K | 0.5µg | 4.3µg | 3% |
| Magnesium | 32mg | 18mg | 3% |
| Potassium | 188mg | 261mg | 2% |
| Polyunsaturated fat | 0.377g | 0.091g | 2% |
| Fructose | 0g | 1.38g | 2% |
| Fats | 1.37g | 0.32g | 2% |
| Saturated fat | 0.307g | 0.084g | 1% |
| Monounsaturated fat | 0.373g | 0.011g | 1% |
| Choline | 17.5mg | 9.5mg | 1% |
| Vitamin B2 | 0.087mg | 0.094mg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Vitamin A | 4µg | 10µg | 1% |
| Fiber | 1.2g | 1g | 1% |
| Vitamin E | 0.04mg | 0.12mg | 1% |
| Net carbs | 75.11g | 2.11g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 2.5g | N/A |
| Tryptophan | 0.086mg | 0.01mg | 0% |
| Threonine | 0.221mg | 0.029mg | 0% |
| Isoleucine | 0.279mg | 0.044mg | 0% |
| Leucine | 0.523mg | 0.071mg | 0% |
| Lysine | 0.189mg | 0.067mg | 0% |
| Methionine | 0.145mg | 0.018mg | 0% |
| Phenylalanine | 0.32mg | 0.043mg | 0% |
| Valine | 0.374mg | 0.054mg | 0% |
| Histidine | 0.15mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +761.2% |
| Contains more FatsFats | +328.1% |
| Contains more CarbsCarbs | +2353.7% |
| Contains more OtherOther | +577.2% |
| Contains more WaterWater | +1079% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3290.9% |
| Contains more Poly. FatPolyunsaturated fat | +314.3% |
| Contains less Sat. FatSaturated fat | -72.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +500% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +970% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
