Rye vs. Pilaf — In-Depth Nutrition Comparison
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The main differences between rye and pilaf
- Rye has more manganese, fiber, phosphorus, copper, magnesium, and zinc; however, pilaf has more folate, selenium, and vitamin B1.
- Daily need coverage for manganese for rye is 74% higher.
- Pilaf has 13 times less fiber than rye. Rye has 15.1g of fiber, while pilaf has 1.2g.
- Rye is lower in sodium.
- Pilaf has a higher glycemic index than rye.
Food types used in this article are Rye grain and Rice and vermicelli mix, rice pilaf flavor, unprepared.
Infographic
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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 | +243.8% |
| Contains more PotassiumPotassium | +171.3% |
| Contains more CopperCopper | +121.1% |
| Contains more ZincZinc | +162.4% |
| Contains more PhosphorusPhosphorus | +115.6% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +192.2% |
| Contains more CalciumCalcium | +245.8% |
| Contains more SeleniumSelenium | +133.1% |
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 | +2025% |
| Contains more Vitamin B2Vitamin B2 | +188.5% |
| Contains more Vitamin B5Vitamin B5 | +103.6% |
| Contains more Vitamin KVitamin K | +1080% |
| Contains more CholineCholine | +73.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin B1Vitamin B1 | +90.8% |
| Contains more Vitamin B3Vitamin B3 | +43.5% |
| Contains more Vitamin B6Vitamin B6 | +36.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +457.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.882mg | 74% |
| Sodium | 2mg | 1303mg | 57% |
| Fiber | 15.1g | 1.2g | 56% |
| Folate | 38µg | 212µg | 44% |
| Selenium | 13.9µg | 32.4µg | 34% |
| Starch | 71.23g | 29% | |
| Phosphorus | 332mg | 154mg | 25% |
| Vitamin B1 | 0.316mg | 0.603mg | 24% |
| Copper | 0.367mg | 0.166mg | 22% |
| Magnesium | 110mg | 32mg | 19% |
| Vitamin B5 | 1.456mg | 0.715mg | 15% |
| Zinc | 2.65mg | 1.01mg | 15% |
| Vitamin B2 | 0.251mg | 0.087mg | 13% |
| Vitamin B3 | 4.27mg | 6.127mg | 12% |
| Potassium | 510mg | 188mg | 9% |
| Vitamin B6 | 0.294mg | 0.4mg | 8% |
| Calcium | 24mg | 83mg | 6% |
| Vitamin E | 0.85mg | 0.04mg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin K | 5.9µg | 0.5µg | 5% |
| Polyunsaturated fat | 0.767g | 0.377g | 3% |
| Iron | 2.63mg | 2.44mg | 2% |
| Choline | 30.4mg | 17.5mg | 2% |
| Saturated fat | 0.197g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Calories | 338kcal | 359kcal | 1% |
| Protein | 10.34g | 10.42g | 0% |
| Fats | 1.63g | 1.37g | 0% |
| Carbs | 75.86g | 76.31g | 0% |
| Net carbs | 60.76g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.98g | 1.53g | N/A |
| Vitamin A | 1µg | 4µg | 0% |
| Monounsaturated fat | 0.208g | 0.373g | 0% |
| Tryptophan | 0.108mg | 0.086mg | 0% |
| Threonine | 0.289mg | 0.221mg | 0% |
| Isoleucine | 0.208mg | 0.279mg | 0% |
| Leucine | 0.563mg | 0.523mg | 0% |
| Lysine | 0.286mg | 0.189mg | 0% |
| Methionine | 0.153mg | 0.145mg | 0% |
| Phenylalanine | 0.435mg | 0.32mg | 0% |
| Valine | 0.317mg | 0.374mg | 0% |
| Histidine | 0.189mg | 0.15mg | 0% |
| Fructose | 0.11g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +19% |
| Contains more WaterWater | +31.8% |
| Contains more OtherOther | +145.9% |
~equal in
Protein
~10.42g
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -35.8% |
| Contains more Poly. FatPolyunsaturated fat | +103.4% |
| Contains more Mono. FatMonounsaturated fat | +79.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +136.7% |
| Contains more GlucoseGlucose | +60% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
