Cream of Wheat vs. Pilaf — In-Depth Nutrition Comparison

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How are Cream of Wheat and Pilaf different?

Cream of Wheat is higher in Iron, and Vitamin A RAE, however, Pilaf is richer in Selenium, Manganese, Folate, Vitamin B1, Phosphorus, Vitamin B3, and Copper.
Daily need coverage for Selenium from Pilaf is 53% higher.
Cream of Wheat contains 58 times more Vitamin A RAE than Pilaf. While Cream of Wheat contains 232µg of Vitamin A RAE, Pilaf contains only 4µg.
Cream of Wheat has less Sodium.

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

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.

Cream of Wheat

Pilaf

Contains more Iron +103.3%

Contains less Sodium -92.2%

Contains more Calcium +29.7%

Contains more Magnesium +433.3%

Contains more Phosphorus +755.6%

Contains more Potassium +840%

Contains more Zinc +494.1%

Contains more Copper +286%

Contains more Manganese +∞%

Contains more Selenium +825.7%

Cream of Wheat

Pilaf

Contains more Iron +103.3%

Contains less Sodium -92.2%

Contains more Calcium +29.7%

Contains more Magnesium +433.3%

Contains more Phosphorus +755.6%

Contains more Potassium +840%

Contains more Zinc +494.1%

Contains more Copper +286%

Contains more Manganese +∞%

Contains more Selenium +825.7%

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.

Cream of Wheat

Pilaf

Contains more Vitamin A +5421.4%

Contains more Vitamin B2 +141.4%

Contains more Vitamin E +100%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +159.9%

Contains more Vitamin B3 +98.1%

Contains more Vitamin B5 +772%

Contains more Vitamin B6 +29.4%

Contains more Folate +241.9%

Contains more Vitamin B12 +∞%

Contains more Vitamin K +400%

Cream of Wheat

Pilaf

Contains more Vitamin A +5421.4%

Contains more Vitamin B2 +141.4%

Contains more Vitamin E +100%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +159.9%

Contains more Vitamin B3 +98.1%

Contains more Vitamin B5 +772%

Contains more Vitamin B6 +29.4%

Contains more Folate +241.9%

Contains more Vitamin B12 +∞%

Contains more Vitamin K +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cream of Wheat

Pilaf

Contains more Water +949.8%

Contains more Protein +466.3%

Contains more Fats +470.8%

Contains more Carbs +483.4%

Contains more Other +777.3%

Cream of Wheat

Protein: 1.84 g

Fats: 0.24 g

Carbs: 13.08 g

Water: 84.4 g

Other: 0.44 g

Pilaf

Protein: 10.42 g

Fats: 1.37 g

Carbs: 76.31 g

Water: 8.04 g

Other: 3.86 g

Contains more Water +949.8%

Contains more Protein +466.3%

Contains more Fats +470.8%

Contains more Carbs +483.4%

Contains more Other +777.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cream of Wheat

Pilaf

Contains less Saturated Fat -87.6%

Contains more Monounsaturated Fat +1030.3%

Contains more Polyunsaturated fat +181.3%

Cream of Wheat

Saturated Fat: 0.038 g

Monounsaturated Fat: 0.033 g

Polyunsaturated fat: 0.134 g

Pilaf

Saturated Fat: 0.307 g

Monounsaturated Fat: 0.373 g

Polyunsaturated fat: 0.377 g

Contains less Saturated Fat -87.6%

Contains more Monounsaturated Fat +1030.3%

Contains more Polyunsaturated fat +181.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Cream of Wheat

Pilaf

Contains more Starch +∞%

Contains more Sucrose +328.6%

Contains more Glucose +∞%

Contains more Maltose +∞%

Cream of Wheat

Starch: 0 g

Sucrose: 0.07 g

Glucose: 0 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Pilaf

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 Starch +∞%

Contains more Sucrose +328.6%

Contains more Glucose +∞%

Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Rich in minerals
Lower in Glycemic Index
Rich in vitamins
Lower in Sugar
Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat
Lower in price	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	12.48g	75.11g
Protein	1.84g	10.42g
Fats	0.24g	1.37g
Carbs	13.08g	76.31g
Calories	62kcal	359kcal
Starch		71.23g
Sugar	0.07g	1.53g
Fiber	0.6g	1.2g
Calcium	64mg	83mg
Iron	4.96mg	2.44mg
Magnesium	6mg	32mg
Phosphorus	18mg	154mg
Potassium	20mg	188mg
Sodium	102mg	1303mg
Zinc	0.17mg	1.01mg
Copper	0.043mg	0.166mg
Manganese	0mg	0.882mg
Selenium	3.5µg	32.4µg
Vitamin A	773IU	14IU
Vitamin A RAE	232µg	4µg
Vitamin E	0.02mg	0.04mg
Vitamin C	0mg	4.1mg
Vitamin B1	0.232mg	0.603mg
Vitamin B2	0.21mg	0.087mg
Vitamin B3	3.093mg	6.127mg
Vitamin B5	0.082mg	0.715mg
Vitamin B6	0.309mg	0.4mg
Folate	62µg	212µg
Vitamin B12	0µg	0.02µg
Vitamin K	0.1µg	0.5µg
Tryptophan	0.025mg	0.086mg
Threonine	0.058mg	0.221mg
Isoleucine	0.08mg	0.279mg
Leucine	0.139mg	0.523mg
Lysine	0.047mg	0.189mg
Methionine	0.034mg	0.145mg
Phenylalanine	0.099mg	0.32mg
Valine	0.089mg	0.374mg
Histidine	0.042mg	0.15mg
Cholesterol	0mg	1mg
Saturated Fat	0.038g	0.307g
Monounsaturated Fat	0.033g	0.373g
Polyunsaturated fat	0.134g	0.377g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

28%

50%

Minerals Daily Need Coverage Score

27%

77%

Comparison summary

Which food is richer in minerals?

Pilaf is relatively richer in minerals

Which food is lower in glycemic index?

Pilaf is lower in glycemic index (difference - 7)

Which food is richer in vitamins?

Pilaf is relatively richer in vitamins

Which food is lower in Sugar?

Cream of Wheat is lower in Sugar (difference - 1.46g)

Which food contains less Sodium?

Cream of Wheat contains less Sodium (difference - 1201mg)

Which food is lower in Cholesterol?

Cream of Wheat is lower in Cholesterol (difference - 1mg)

Which food is lower in Saturated Fat?

Cream of Wheat is lower in Saturated Fat (difference - 0.269g)

Which food is cheaper?

The foods are relatively equal in price ($)

Cream of Wheat vs. Pilaf — In-Depth Nutrition Comparison

How are Cream of Wheat and Pilaf different?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References