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  6. Brown rice vs. Pilaf

Brown rice vs. Pilaf — In-Depth Nutrition Comparison

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How are brown rice and pilaf different?

  • Pilaf has more folate, selenium, vitamin B1, iron, vitamin B3, vitamin B6, calcium, phosphorus, and vitamin B5 than brown rice.
  • Daily need coverage for sodium for pilaf is 56% higher.
  • Brown rice has less sodium.

Rice, brown, long-grain, cooked and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Brown rice vs Pilaf 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Pilaf
Pilaf
7
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%
Contains more MagnesiumMagnesium +21.9%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +2666.7%
Contains more PotassiumPotassium +118.6%
Contains more IronIron +335.7%
Contains more CopperCopper +56.6%
Contains more ZincZinc +42.3%
Contains more PhosphorusPhosphorus +49.5%
Contains more SeleniumSelenium +458.6%
~equal in Manganese ~0.882mg

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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Pilaf
Pilaf
11
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%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +238.8%
Contains more Vitamin B2Vitamin B2 +26.1%
Contains more Vitamin B3Vitamin B3 +139.2%
Contains more Vitamin B5Vitamin B5 +88.2%
Contains more Vitamin B6Vitamin B6 +225.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +2255.6%
Contains more CholineCholine +90.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Pilaf DV% diff.
Sodium 4mg 1303mg 56%
Folate 9µg 212µg 51%
Selenium 5.8µg 32.4µg 48%
Vitamin B1 0.178mg 0.603mg 35%
Iron 0.56mg 2.44mg 24%
Vitamin B3 2.561mg 6.127mg 22%
Vitamin B6 0.123mg 0.4mg 21%
Starch 24.79g 71.23g 19%
Carbs 25.58g 76.31g 17%
Protein 2.74g 10.42g 15%
Calories 123kcal 359kcal 12%
Calcium 3mg 83mg 8%
Vitamin B5 0.38mg 0.715mg 7%
Copper 0.106mg 0.166mg 7%
Phosphorus 103mg 154mg 7%
Vitamin C 0mg 4.1mg 5%
Manganese 0.974mg 0.882mg 4%
Zinc 0.71mg 1.01mg 3%
Potassium 86mg 188mg 3%
Fiber 1.6g 1.2g 2%
Choline 9.2mg 17.5mg 2%
Magnesium 39mg 32mg 2%
Vitamin B12 0µg 0.02µg 1%
Fats 0.97g 1.37g 1%
Vitamin B2 0.069mg 0.087mg 1%
Vitamin E 0.17mg 0.04mg 1%
Net carbs 23.98g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.24g 1.53g N/A
Vitamin A 0µg 4µg 0%
Vitamin K 0.2µg 0.5µg 0%
Saturated fat 0.26g 0.307g 0%
Monounsaturated fat 0.369g 0.373g 0%
Polyunsaturated fat 0.366g 0.377g 0%
Tryptophan 0.033mg 0.086mg 0%
Threonine 0.095mg 0.221mg 0%
Isoleucine 0.109mg 0.279mg 0%
Leucine 0.214mg 0.523mg 0%
Lysine 0.099mg 0.189mg 0%
Methionine 0.058mg 0.145mg 0%
Phenylalanine 0.133mg 0.32mg 0%
Valine 0.151mg 0.374mg 0%
Histidine 0.066mg 0.15mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Pilaf
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
Contains more WaterWater +774%
Contains more ProteinProtein +280.3%
Contains more FatsFats +41.2%
Contains more CarbsCarbs +198.3%
Contains more OtherOther +777.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Pilaf
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
Contains less Sat. FatSaturated fat -15.3%
~equal in Monounsaturated fat ~0.373g
~equal in Polyunsaturated fat ~0.377g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pilaf
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
Contains more StarchStarch +187.3%
Contains more SucroseSucrose +25%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.