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Cheese sandwich vs. Pilaf — In-Depth Nutrition Comparison

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A recap on differences between cheese sandwich and pilaf

  • Cheese sandwich has more phosphorus, vitamin B2, and calcium; however, pilaf is higher in folate, vitamin B1, vitamin B3, selenium, and vitamin B6.
  • Pilaf covers your daily folate needs 37% more than cheese sandwich.
  • Pilaf contains 13 times less saturated fat than cheese sandwich. Cheese sandwich contains 4.129g of saturated fat, while pilaf contains 0.307g.

Food varieties used in this article are Crackers, wheat, sandwich, with cheese filling and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Cheese sandwich vs Pilaf infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Pilaf
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +145.8%
Contains more PotassiumPotassium +62.8%
Contains more PhosphorusPhosphorus +148.1%
Contains less SodiumSodium -35.6%
Contains more ManganeseManganese +22.8%
Contains more ZincZinc +16.1%
Contains more SeleniumSelenium +33.3%
~equal in Iron ~2.44mg
~equal in Copper ~0.166mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Pilaf
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin AVitamin A +425%
Contains more Vitamin B2Vitamin B2 +390.8%
Contains more Vitamin B12Vitamin B12 +500%
Contains more Vitamin CVitamin C +173.3%
Contains more Vitamin B1Vitamin B1 +68.4%
Contains more Vitamin B3Vitamin B3 +92.4%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more FolateFolate +231.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more FatsFats +1724.8%
Contains more CarbsCarbs +31.1%
Contains more WaterWater +151.3%
~equal in Protein ~10.42g
~equal in Other ~3.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +2675.1%
Contains more Poly. FatPolyunsaturated fat +2331.3%
Contains less Sat. FatSaturated fat -92.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Pilaf
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Pilaf DV% diff.
Polyunsaturated fat 9.166g 0.377g 59%
Folate 64µg 212µg 37%
Fats 25g 1.37g 36%
Phosphorus 382mg 154mg 33%
Starch 71.23g 29%
Vitamin B2 0.427mg 0.087mg 26%
Monounsaturated fat 10.351g 0.373g 25%
Vitamin B1 0.358mg 0.603mg 20%
Sodium 839mg 1303mg 20%
Vitamin B3 3.185mg 6.127mg 18%
Saturated fat 4.129g 0.307g 17%
Selenium 24.3µg 32.4µg 15%
Calcium 204mg 83mg 12%
Vitamin B6 0.261mg 0.4mg 11%
Manganese 1.083mg 0.882mg 9%
Fiber 3.1g 1.2g 8%
Calories 497kcal 359kcal 7%
Carbs 58.2g 76.31g 6%
Magnesium 54mg 32mg 5%
Vitamin B12 0.12µg 0.02µg 4%
Choline 17.5mg 3%
Vitamin C 1.5mg 4.1mg 3%
Potassium 306mg 188mg 3%
Vitamin A 21µg 4µg 2%
Cholesterol 7mg 1mg 2%
Iron 2.62mg 2.44mg 2%
Vitamin B5 0.622mg 0.715mg 2%
Zinc 0.87mg 1.01mg 1%
Protein 9.8g 10.42g 1%
Copper 0.16mg 0.166mg 1%
Net carbs 55.1g 75.11g N/A
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.13mg 0.086mg 0%
Threonine 0.298mg 0.221mg 0%
Isoleucine 0.383mg 0.279mg 0%
Leucine 0.698mg 0.523mg 0%
Lysine 0.344mg 0.189mg 0%
Methionine 0.167mg 0.145mg 0%
Phenylalanine 0.472mg 0.32mg 0%
Valine 0.438mg 0.374mg 0%
Histidine 0.219mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Pilaf
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Cheese sandwich
47%
Pilaf
Minerals Daily Need Coverage Score
85%
Cheese sandwich
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 3.822g)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Cheese sandwich
Cheese sandwich contains less Sodium (difference - 464mg)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 6)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/nutrients
  2. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.