Crouton vs. Pilaf — In-Depth Nutrition Comparison
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The main differences between crouton and pilaf
- Crouton has more iron, fiber, vitamin B2, and selenium; however, pilaf has more vitamin B6, folate, manganese, and vitamin B5.
- Daily need coverage for vitamin B6 for pilaf is 29% higher.
- Pilaf has 5 times less saturated fat than crouton. Crouton has 1.51g of saturated fat, while pilaf has 0.307g.
- Crouton has a higher glycemic index than pilaf.
Food types used in this article are Croutons, plain and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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.
| Contains more IronIron | +67.2% |
| Contains less SodiumSodium | -46.4% |
| Contains more SeleniumSelenium | +15.7% |
| Contains more PotassiumPotassium | +51.6% |
| Contains more ZincZinc | +13.5% |
| Contains more PhosphorusPhosphorus | +33.9% |
| Contains more ManganeseManganese | +76.4% |
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.
| Contains more Vitamin B2Vitamin B2 | +212.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +12.6% |
| Contains more Vitamin B5Vitamin B5 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +1438.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +60.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.026mg | 0.4mg | 29% |
| Sodium | 698mg | 1303mg | 26% |
| Iron | 4.08mg | 2.44mg | 21% |
| Folate | 132µg | 212µg | 20% |
| Manganese | 0.5mg | 0.882mg | 17% |
| Fiber | 5.1g | 1.2g | 16% |
| Vitamin B2 | 0.272mg | 0.087mg | 14% |
| Selenium | 37.5µg | 32.4µg | 9% |
| Fats | 6.6g | 1.37g | 8% |
| Monounsaturated fat | 3.059g | 0.373g | 7% |
| Vitamin B5 | 0.429mg | 0.715mg | 6% |
| Polyunsaturated fat | 1.273g | 0.377g | 6% |
| Phosphorus | 115mg | 154mg | 6% |
| Saturated fat | 1.51g | 0.307g | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin B3 | 5.439mg | 6.127mg | 4% |
| Choline | 17.5mg | 3% | |
| Protein | 11.9g | 10.42g | 3% |
| Vitamin B1 | 0.623mg | 0.603mg | 2% |
| Calories | 407kcal | 359kcal | 2% |
| Potassium | 124mg | 188mg | 2% |
| Carbs | 73.5g | 76.31g | 1% |
| Zinc | 0.89mg | 1.01mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Calcium | 76mg | 83mg | 1% |
| Net carbs | 68.4g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Magnesium | 31mg | 32mg | 0% |
| Sugar | 1.53g | N/A | |
| Copper | 0.163mg | 0.166mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.14mg | 0.086mg | 0% |
| Threonine | 0.337mg | 0.221mg | 0% |
| Isoleucine | 0.456mg | 0.279mg | 0% |
| Leucine | 0.832mg | 0.523mg | 0% |
| Lysine | 0.278mg | 0.189mg | 0% |
| Methionine | 0.211mg | 0.145mg | 0% |
| Phenylalanine | 0.586mg | 0.32mg | 0% |
| Valine | 0.514mg | 0.374mg | 0% |
| Histidine | 0.255mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +14.2% |
| Contains more FatsFats | +381.8% |
| Contains more WaterWater | +46.2% |
| Contains more OtherOther | +54.4% |
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +720.1% |
| Contains more Poly. FatPolyunsaturated fat | +237.7% |
| Contains less Sat. FatSaturated fat | -79.7% |
