Corn nuts vs. Pilaf — In-Depth Nutrition Comparison

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Summary of differences between corn nuts and pilaf

Corn nuts have more fiber, phosphorus, and magnesium, while pilaf has more folate, vitamin B3, vitamin B1, manganese, and vitamin B6.
Pilaf covers your daily need for folate, 53% more than corn nuts.
Corn nuts contain 8 times more saturated fat than pilaf. While corn nuts contain 2.58g of saturated fat, pilaf contains only 0.307g.
Corn nuts have a lower glycemic index. The glycemic index of corn nuts is 40, while the glycemic index of pilaf is 60.

These are the specific foods used in this comparison Snacks, cornnuts, barbecue-flavor 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.

Corn nuts

Pilaf

Contains more MagnesiumMagnesium	+240.6%
Contains more PotassiumPotassium	+52.1%
Contains more ZincZinc	+86.1%
Contains more PhosphorusPhosphorus	+83.8%
Contains less SodiumSodium	-54%

Contains more CalciumCalcium	+388.2%
Contains more IronIron	+43.5%
Contains more CopperCopper	+22.1%
Contains more ManganeseManganese	+81.1%

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.

Corn nuts

Pilaf

Contains more Vitamin AVitamin A	+325%
Contains more Vitamin B2Vitamin B2	+63.2%

Contains more Vitamin CVitamin C	+925%
Contains more Vitamin B1Vitamin B1	+72.3%
Contains more Vitamin B3Vitamin B3	+306.6%
Contains more Vitamin B5Vitamin B5	+91.2%
Contains more Vitamin B6Vitamin B6	+113.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium		32.4µg	59%
Folate	0µg	212µg	53%
Sodium	600mg	1303mg	31%
Fiber	8.4g	1.2g	29%
Starch		71.23g	29%
Vitamin B3	1.507mg	6.127mg	29%
Vitamin B1	0.35mg	0.603mg	21%
Fats	14.3g	1.37g	20%
Polyunsaturated fat	3.22g	0.377g	19%
Magnesium	109mg	32mg	18%
Phosphorus	283mg	154mg	18%
Manganese	0.487mg	0.882mg	17%
Monounsaturated fat	7.36g	0.373g	17%
Vitamin B6	0.187mg	0.4mg	16%
Saturated fat	2.58g	0.307g	10%
Iron	1.7mg	2.44mg	9%
Zinc	1.88mg	1.01mg	8%
Calcium	17mg	83mg	7%
Vitamin B5	0.374mg	0.715mg	7%
Calories	436kcal	359kcal	4%
Vitamin C	0.4mg	4.1mg	4%
Vitamin B2	0.142mg	0.087mg	4%
Protein	9g	10.42g	3%
Potassium	286mg	188mg	3%
Copper	0.136mg	0.166mg	3%
Choline		17.5mg	3%
Carbs	71.7g	76.31g	2%
Vitamin A	17µg	4µg	1%
Vitamin B12	0µg	0.02µg	1%
Protein per 100 calories	2.1g	2.9g	N/A
Calories per 10 g protein	484kcal	345kcal	N/A
Weight per 100 calories	23g	28g	N/A
Unsaturated / Saturated Fat ratio	4.1	2.4	N/A
Net carbs	63.3g	75.11g	N/A
Cholesterol	0mg	1mg	0%
Sugar		1.53g	N/A
Vitamin E		0.04mg	0%
Vitamin K		0.5µg	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%