Soy milk vs. Pilaf — In-Depth Nutrition Comparison
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Important differences between soy milk and pilaf
- Pilaf has more selenium, folate, vitamin B1, vitamin B3, manganese, vitamin B6, iron, phosphorus, and zinc than soy milk.
- Pilaf's daily need coverage for sodium is 54% more.
- Soy milk contains less sodium.
- Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of soy milk is 37.
The food varieties used in the comparison are Soymilk, original, and vanilla, unfortified 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 less SodiumSodium | -96.1% |
| Contains more MagnesiumMagnesium | +28% |
| Contains more CalciumCalcium | +232% |
| Contains more PotassiumPotassium | +59.3% |
| Contains more IronIron | +281.3% |
| Contains more CopperCopper | +29.7% |
| Contains more ZincZinc | +741.7% |
| Contains more PhosphorusPhosphorus | +196.2% |
| Contains more ManganeseManganese | +295.5% |
| Contains more SeleniumSelenium | +575% |
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 | +175% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more CholineCholine | +34.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +905% |
| Contains more Vitamin B2Vitamin B2 | +26.1% |
| Contains more Vitamin B3Vitamin B3 | +1094.3% |
| Contains more Vitamin B5Vitamin B5 | +91.7% |
| Contains more Vitamin B6Vitamin B6 | +419.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1077.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 51mg | 1303mg | 54% |
| Selenium | 4.8µg | 32.4µg | 50% |
| Folate | 18µg | 212µg | 49% |
| Vitamin B1 | 0.06mg | 0.603mg | 45% |
| Vitamin B3 | 0.513mg | 6.127mg | 35% |
| Starch | 71.23g | 29% | |
| Manganese | 0.223mg | 0.882mg | 29% |
| Vitamin B6 | 0.077mg | 0.4mg | 25% |
| Carbs | 6.28g | 76.31g | 23% |
| Iron | 0.64mg | 2.44mg | 23% |
| Phosphorus | 52mg | 154mg | 15% |
| Calories | 54kcal | 359kcal | 15% |
| Protein | 3.27g | 10.42g | 14% |
| Zinc | 0.12mg | 1.01mg | 8% |
| Vitamin B5 | 0.373mg | 0.715mg | 7% |
| Calcium | 25mg | 83mg | 6% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Polyunsaturated fat | 0.961g | 0.377g | 4% |
| Copper | 0.128mg | 0.166mg | 4% |
| Fiber | 0.6g | 1.2g | 2% |
| Potassium | 118mg | 188mg | 2% |
| Magnesium | 25mg | 32mg | 2% |
| Vitamin K | 3µg | 0.5µg | 2% |
| Choline | 23.6mg | 17.5mg | 1% |
| Fats | 1.75g | 1.37g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin B2 | 0.069mg | 0.087mg | 1% |
| Net carbs | 5.68g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 3.99g | 1.53g | N/A |
| Vitamin E | 0.11mg | 0.04mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Saturated fat | 0.205g | 0.307g | 0% |
| Monounsaturated fat | 0.401g | 0.373g | 0% |
| Tryptophan | 0.038mg | 0.086mg | 0% |
| Threonine | 0.108mg | 0.221mg | 0% |
| Isoleucine | 0.114mg | 0.279mg | 0% |
| Leucine | 0.186mg | 0.523mg | 0% |
| Lysine | 0.131mg | 0.189mg | 0% |
| Methionine | 0.027mg | 0.145mg | 0% |
| Phenylalanine | 0.113mg | 0.32mg | 0% |
| Valine | 0.117mg | 0.374mg | 0% |
| Histidine | 0.061mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +27.7% |
| Contains more WaterWater | +995.1% |
| Contains more ProteinProtein | +218.7% |
| Contains more CarbsCarbs | +1115.1% |
| Contains more OtherOther | +493.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -33.2% |
| Contains more Poly. FatPolyunsaturated fat | +154.9% |
~equal in
Monounsaturated fat
~0.373g
