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.
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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% |
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
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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| Lower in price |
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| Rich in vitamins | Equal | ||
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% |
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
35%
47%
Minerals Daily Need Coverage Score
98%
77%
Comparison summary
Which food is lower in Cholesterol?
Rye is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 0.55g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 1301mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 0.11g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is cheaper?
Pilaf is cheaper (difference - $0.4)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.