Pilaf vs. Corn nuts — In-Depth Nutrition Comparison

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Summary of differences between pilaf and corn nuts

Pilaf has more folate, vitamin B3, vitamin B1, manganese, and vitamin B6, while corn nuts have more fiber, phosphorus, and magnesium.
Pilaf covers your daily need for folate, 53% more than corn nuts.
Pilaf contains 4 times more vitamin B3 than corn nuts. While pilaf contains 6.127mg of vitamin B3, corn nuts contain only 1.507mg.
The amount of sodium in corn nuts is lower.
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 Rice and vermicelli mix, rice pilaf flavor, unprepared and Snacks, cornnuts, barbecue-flavor.

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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.

Pilaf

Corn nuts

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

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

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.

Pilaf

Corn nuts

Contains more Vitamin CVitamin C	+925%
Contains more Vitamin EVitamin E	+∞%
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 Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

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

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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