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  6. Cheese vs. Pilaf

Cheese vs. Pilaf — In-Depth Nutrition Comparison

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Differences between cheese and pilaf

  • Cheese has more calcium, vitamin B12, and phosphorus, while pilaf has more vitamin B1, folate, vitamin B3, manganese, and iron.
  • Cheese's daily need coverage for saturated fat is 93% higher.
  • Pilaf contains 99 times less cholesterol than cheese. Cheese contains 99mg of cholesterol, while pilaf contains 1mg.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of pilaf is 60.

The food types used in this comparison are Cheese, cheddar and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Pilaf
Pilaf
6
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 CalciumCalcium +755.4%
Contains more ZincZinc +260.4%
Contains more PhosphorusPhosphorus +195.5%
Contains less SodiumSodium -49.9%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +147.4%
Contains more IronIron +1642.9%
Contains more CopperCopper +453.3%
Contains more ManganeseManganese +3166.7%
Contains more SeleniumSelenium +13.7%

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Pilaf
Pilaf
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 14% 0% 1.3% 0.8% 151% 20% 115% 43% 92% 2.5% 1.3% 159%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +8150%
Contains more Vitamin EVitamin E +1675%
Contains more Vitamin B2Vitamin B2 +392%
Contains more Vitamin B12Vitamin B12 +5400%
Contains more Vitamin KVitamin K +380%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1979.3%
Contains more Vitamin B3Vitamin B3 +10284.7%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin B6Vitamin B6 +506.1%
Contains more FolateFolate +685.2%

All nutrients comparison - raw data values

Nutrient Cheese Pilaf DV% diff.
Saturated fat 18.867g 0.307g 84%
Calcium 710mg 83mg 63%
Fats 33.31g 1.37g 49%
Vitamin B1 0.029mg 0.603mg 48%
Folate 27µg 212µg 46%
Vitamin B12 1.1µg 0.02µg 45%
Phosphorus 455mg 154mg 43%
Vitamin B3 0.059mg 6.127mg 38%
Manganese 0.027mg 0.882mg 37%
Vitamin A 330µg 4µg 36%
Cholesterol 99mg 1mg 33%
Iron 0.14mg 2.44mg 29%
Starch 71.23g 29%
Sodium 653mg 1303mg 28%
Vitamin B2 0.428mg 0.087mg 26%
Vitamin B6 0.066mg 0.4mg 26%
Protein 22.87g 10.42g 25%
Carbs 3.09g 76.31g 24%
Zinc 3.64mg 1.01mg 24%
Monounsaturated fat 9.246g 0.373g 22%
Copper 0.03mg 0.166mg 15%
Selenium 28.5µg 32.4µg 7%
Polyunsaturated fat 1.421g 0.377g 7%
Vitamin B5 0.41mg 0.715mg 6%
Vitamin C 0mg 4.1mg 5%
Fiber 0g 1.2g 5%
Vitamin E 0.71mg 0.04mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 188mg 3%
Calories 404kcal 359kcal 2%
Vitamin K 2.4µg 0.5µg 2%
Magnesium 27mg 32mg 1%
Protein per 100 calories 5.7g 2.9g N/A
Calories per 10 g protein 177kcal 345kcal N/A
Weight per 100 calories 25g 28g N/A
Unsaturated / Saturated Fat ratio 0.57 2.4 N/A
Net carbs 3.09g 75.11g N/A
Sugar 0.48g 1.53g N/A
Trans fat 0.917g 0g N/A
Choline 16.5mg 17.5mg 0%
Tryptophan 0.547mg 0.086mg 0%
Threonine 1.044mg 0.221mg 0%
Isoleucine 1.206mg 0.279mg 0%
Leucine 1.939mg 0.523mg 0%
Lysine 1.025mg 0.189mg 0%
Methionine 0.547mg 0.145mg 0%
Phenylalanine 1.074mg 0.32mg 0%
Valine 1.404mg 0.374mg 0%
Histidine 0.547mg 0.15mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Pilaf
Pilaf
2
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 ProteinProtein +119.5%
Contains more FatsFats +2331.4%
Contains more WaterWater +360.4%
Contains more CarbsCarbs +2369.6%
~equal in Other ~3.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Pilaf
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 +2378.8%
Contains more Poly. FatPolyunsaturated fat +276.9%
Contains less Sat. FatSaturated fat -98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Pilaf
Pilaf
3
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more GlucoseGlucose +160%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.