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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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
~0g
~equal in
Lactose
~0g
~equal in
Galactose
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