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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

Cream of Wheat 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 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Pilaf
8
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 IronIron +103.3%
Contains less SodiumSodium -92.2%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +29.7%
Contains more PotassiumPotassium +840%
Contains more CopperCopper +286%
Contains more ZincZinc +494.1%
Contains more PhosphorusPhosphorus +755.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +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.
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 0% 46% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Pilaf
10
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% 0.84% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin AVitamin A +5421.4%
Contains more Vitamin B2Vitamin B2 +141.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +100%
Contains more Vitamin B1Vitamin B1 +159.9%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B5Vitamin B5 +772%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +241.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 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 WaterWater +949.8%
Contains more ProteinProtein +466.3%
Contains more FatsFats +470.8%
Contains more CarbsCarbs +483.4%
Contains more OtherOther +777.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
Pilaf
2
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 less Sat. FatSaturated Fat -87.6%
Contains more Mono. FatMonounsaturated Fat +1030.3%
Contains more Poly. FatPolyunsaturated fat +181.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pilaf
4
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 StarchStarch +∞%
Contains more SucroseSucrose +328.6%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream of Wheat Pilaf Opinion
Calories 62kcal 359kcal Pilaf
Protein 1.84g 10.42g Pilaf
Fats 0.24g 1.37g Pilaf
Vitamin C 0mg 4.1mg Pilaf
Net carbs 12.48g 75.11g Pilaf
Carbs 13.08g 76.31g Pilaf
Cholesterol 0mg 1mg Cream of Wheat
Magnesium 6mg 32mg Pilaf
Calcium 64mg 83mg Pilaf
Potassium 20mg 188mg Pilaf
Iron 4.96mg 2.44mg Cream of Wheat
Sugar 0.07g 1.53g Cream of Wheat
Fiber 0.6g 1.2g Pilaf
Copper 0.043mg 0.166mg Pilaf
Zinc 0.17mg 1.01mg Pilaf
Starch 71.23g Pilaf
Phosphorus 18mg 154mg Pilaf
Sodium 102mg 1303mg Cream of Wheat
Vitamin A 773IU 14IU Cream of Wheat
Vitamin A RAE 232µg 4µg Cream of Wheat
Vitamin E 0.02mg 0.04mg Pilaf
Manganese 0mg 0.882mg Pilaf
Selenium 3.5µg 32.4µg Pilaf
Vitamin B1 0.232mg 0.603mg Pilaf
Vitamin B2 0.21mg 0.087mg Cream of Wheat
Vitamin B3 3.093mg 6.127mg Pilaf
Vitamin B5 0.082mg 0.715mg Pilaf
Vitamin B6 0.309mg 0.4mg Pilaf
Vitamin B12 0µg 0.02µg Pilaf
Vitamin K 0.1µg 0.5µg Pilaf
Folate 62µg 212µg Pilaf
Choline 17.5mg Pilaf
Saturated Fat 0.038g 0.307g Cream of Wheat
Monounsaturated Fat 0.033g 0.373g Pilaf
Polyunsaturated fat 0.134g 0.377g Pilaf
Tryptophan 0.025mg 0.086mg Pilaf
Threonine 0.058mg 0.221mg Pilaf
Isoleucine 0.08mg 0.279mg Pilaf
Leucine 0.139mg 0.523mg Pilaf
Lysine 0.047mg 0.189mg Pilaf
Methionine 0.034mg 0.145mg Pilaf
Phenylalanine 0.099mg 0.32mg Pilaf
Valine 0.089mg 0.374mg Pilaf
Histidine 0.042mg 0.15mg Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream of Wheat 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
26%
Cream of Wheat
47%
Pilaf
Minerals Daily Need Coverage Score
27%
Cream of Wheat
77%
Pilaf

Comparison summary

Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Cream of Wheat
Cream of Wheat is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 1.46g)
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 1201mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 0.269g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.