Quinoa vs. Pilaf — In-Depth Nutrition Comparison
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How are quinoa and pilaf different?
- Quinoa is higher in magnesium; however, pilaf is richer in selenium, folate, vitamin B1, vitamin B3, vitamin B6, iron, manganese, and calcium.
- Daily need coverage for sodium for pilaf is 56% higher.
- Quinoa contains 2 times more magnesium than pilaf. While quinoa contains 64mg of magnesium, pilaf contains only 32mg.
- Quinoa has less sodium.
Quinoa, cooked and Rice and vermicelli mix, rice pilaf flavor, unprepared 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 | +100% |
| Contains more CopperCopper | +15.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more CalciumCalcium | +388.2% |
| Contains more IronIron | +63.8% |
| Contains more ManganeseManganese | +39.8% |
| Contains more SeleniumSelenium | +1057.1% |
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 EVitamin E | +1475% |
| Contains more Vitamin B2Vitamin B2 | +26.4% |
| Contains more CholineCholine | +31.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +463.6% |
| Contains more Vitamin B3Vitamin B3 | +1387.1% |
| Contains more Vitamin B6Vitamin B6 | +225.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +404.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +40.1% |
| Contains more WaterWater | +790.7% |
| Contains more ProteinProtein | +136.8% |
| Contains more CarbsCarbs | +258.3% |
| Contains more OtherOther | +401.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -24.8% |
| Contains more Mono. FatMonounsaturated fat | +41.6% |
| Contains more Poly. FatPolyunsaturated fat | +185.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +304% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
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~equal in
Lactose
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 7mg | 1303mg | 56% |
| Selenium | 2.8µg | 32.4µg | 54% |
| Folate | 42µg | 212µg | 43% |
| Vitamin B1 | 0.107mg | 0.603mg | 41% |
| Vitamin B3 | 0.412mg | 6.127mg | 36% |
| Starch | 17.63g | 71.23g | 22% |
| Vitamin B6 | 0.123mg | 0.4mg | 21% |
| Carbs | 21.3g | 76.31g | 18% |
| Vitamin B5 | 0.715mg | 14% | |
| Protein | 4.4g | 10.42g | 12% |
| Calories | 120kcal | 359kcal | 12% |
| Iron | 1.49mg | 2.44mg | 12% |
| Manganese | 0.631mg | 0.882mg | 11% |
| Magnesium | 64mg | 32mg | 8% |
| Calcium | 17mg | 83mg | 7% |
| Fiber | 2.8g | 1.2g | 6% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Polyunsaturated fat | 1.078g | 0.377g | 5% |
| Vitamin E | 0.63mg | 0.04mg | 4% |
| Copper | 0.192mg | 0.166mg | 3% |
| Vitamin B2 | 0.11mg | 0.087mg | 2% |
| Fats | 1.92g | 1.37g | 1% |
| Choline | 23mg | 17.5mg | 1% |
| Zinc | 1.09mg | 1.01mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Net carbs | 18.5g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Potassium | 172mg | 188mg | 0% |
| Sugar | 0.87g | 1.53g | N/A |
| Phosphorus | 152mg | 154mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0µg | 0.5µg | 0% |
| Saturated fat | 0.231g | 0.307g | 0% |
| Monounsaturated fat | 0.528g | 0.373g | 0% |
| Tryptophan | 0.052mg | 0.086mg | 0% |
| Threonine | 0.131mg | 0.221mg | 0% |
| Isoleucine | 0.157mg | 0.279mg | 0% |
| Leucine | 0.261mg | 0.523mg | 0% |
| Lysine | 0.239mg | 0.189mg | 0% |
| Methionine | 0.096mg | 0.145mg | 0% |
| Phenylalanine | 0.185mg | 0.32mg | 0% |
| Valine | 0.185mg | 0.374mg | 0% |
| Histidine | 0.127mg | 0.15mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
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
11%
47%
Minerals Daily Need Coverage Score
38%
77%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 1296mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.076g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)