Raspberry vs. Pilaf — In-Depth Nutrition Comparison
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The main differences between raspberries and pilaf
- Raspberries have more vitamin C and fiber; however, pilaf has more selenium, folate, vitamin B1, vitamin B3, vitamin B6, iron, and phosphorus.
- Daily need coverage for selenium for pilaf is 59% higher.
- Pilaf has 6 times less vitamin C than raspberries. Raspberries have 26.2mg of vitamin C, while pilaf has 4.1mg.
- Raspberries are lower in sodium.
- Pilaf has a higher glycemic index than raspberries.
Food types used in this article are Raspberries, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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 less SodiumSodium | -99.9% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CalciumCalcium | +232% |
| Contains more PotassiumPotassium | +24.5% |
| Contains more IronIron | +253.6% |
| Contains more CopperCopper | +84.4% |
| Contains more ZincZinc | +140.5% |
| Contains more PhosphorusPhosphorus | +431% |
| Contains more ManganeseManganese | +31.6% |
| Contains more SeleniumSelenium | +16100% |
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 CVitamin C | +539% |
| Contains more Vitamin EVitamin E | +2075% |
| Contains more Vitamin KVitamin K | +1460% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B1Vitamin B1 | +1784.4% |
| Contains more Vitamin B2Vitamin B2 | +128.9% |
| Contains more Vitamin B3Vitamin B3 | +924.6% |
| Contains more Vitamin B5Vitamin B5 | +117.3% |
| Contains more Vitamin B6Vitamin B6 | +627.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +909.5% |
| Contains more CholineCholine | +42.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +966.5% |
| Contains more ProteinProtein | +768.3% |
| Contains more FatsFats | +110.8% |
| Contains more CarbsCarbs | +539.1% |
| Contains more OtherOther | +739.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.8% |
| Contains more Mono. FatMonounsaturated fat | +482.8% |
~equal in
Polyunsaturated fat
~0.377g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +1760% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +50% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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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 | 0.2µg | 32.4µg | 59% |
| Sodium | 1mg | 1303mg | 57% |
| Vitamin B1 | 0.032mg | 0.603mg | 48% |
| Folate | 21µg | 212µg | 48% |
| Vitamin B3 | 0.598mg | 6.127mg | 35% |
| Starch | 0g | 71.23g | 29% |
| Vitamin B6 | 0.055mg | 0.4mg | 27% |
| Vitamin C | 26.2mg | 4.1mg | 25% |
| Iron | 0.69mg | 2.44mg | 22% |
| Carbs | 11.94g | 76.31g | 21% |
| Fiber | 6.5g | 1.2g | 21% |
| Protein | 1.2g | 10.42g | 18% |
| Phosphorus | 29mg | 154mg | 18% |
| Calories | 52kcal | 359kcal | 15% |
| Manganese | 0.67mg | 0.882mg | 9% |
| Copper | 0.09mg | 0.166mg | 8% |
| Vitamin B5 | 0.329mg | 0.715mg | 8% |
| Vitamin K | 7.8µg | 0.5µg | 6% |
| Vitamin E | 0.87mg | 0.04mg | 6% |
| Calcium | 25mg | 83mg | 6% |
| Zinc | 0.42mg | 1.01mg | 5% |
| Vitamin B2 | 0.038mg | 0.087mg | 4% |
| Fructose | 2.35g | 0g | 3% |
| Magnesium | 22mg | 32mg | 2% |
| Choline | 12.3mg | 17.5mg | 1% |
| Monounsaturated fat | 0.064g | 0.373g | 1% |
| Saturated fat | 0.019g | 0.307g | 1% |
| Fats | 0.65g | 1.37g | 1% |
| Potassium | 151mg | 188mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Net carbs | 5.44g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 4.42g | 1.53g | N/A |
| Vitamin A | 2µg | 4µg | 0% |
| Polyunsaturated fat | 0.375g | 0.377g | 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% |
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
16%
47%
Minerals Daily Need Coverage Score
20%
77%
Comparison summary
Which food is lower in Cholesterol?
Raspberry is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Raspberry contains less Sodium (difference - 1302mg)
Which food is lower in Saturated fat?
Raspberry is lower in Saturated fat (difference - 0.288g)
Which food is lower in glycemic index?
Raspberry is lower in glycemic index (difference - 34)
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 2.89g)
Which food is cheaper?
Pilaf is cheaper (difference - $0.7)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins