Pilaf vs. Wheat Bread — In-Depth Nutrition Comparison
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What are the differences between pilaf and wheat Bread?
- Pilaf is higher in folate, vitamin B6, and vitamin B1, yet wheat Bread is higher in vitamin B2, manganese, iron, fiber, calcium, and magnesium.
- Pilaf's daily need coverage for folate is 32% more.
- Pilaf has 3 times more vitamin B6 than wheat Bread. While pilaf has 0.4mg of vitamin B6, wheat Bread has only 0.153mg.
- The amount of sodium in wheat Bread is lower.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Bread, wheat, toasted types in this article.
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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 MagnesiumMagnesium | +84.4% |
| Contains more CalciumCalcium | +98.8% |
| Contains more PotassiumPotassium | +18.6% |
| Contains more IronIron | +67.6% |
| Contains more CopperCopper | +19.3% |
| Contains more ZincZinc | +45.5% |
| Contains more PhosphorusPhosphorus | +22.1% |
| Contains less SodiumSodium | -53.9% |
| Contains more ManganeseManganese | +56.1% |
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 CVitamin C | +1950% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +37.4% |
| Contains more Vitamin B5Vitamin B5 | +56.8% |
| Contains more Vitamin B6Vitamin B6 | +161.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +146.5% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B2Vitamin B2 | +339.1% |
| Contains more Vitamin KVitamin K | +1040% |
| Contains more CholineCholine | +26.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 212µg | 86µg | 32% |
| Sodium | 1303mg | 601mg | 31% |
| Starch | 71.23g | 29% | |
| Vitamin B2 | 0.087mg | 0.382mg | 23% |
| Manganese | 0.882mg | 1.377mg | 22% |
| Iron | 2.44mg | 4.09mg | 21% |
| Vitamin B6 | 0.4mg | 0.153mg | 19% |
| Fiber | 1.2g | 4.7g | 14% |
| Vitamin B1 | 0.603mg | 0.439mg | 14% |
| Polyunsaturated fat | 0.377g | 1.72g | 9% |
| Calcium | 83mg | 165mg | 8% |
| Carbs | 76.31g | 55.77g | 7% |
| Magnesium | 32mg | 59mg | 6% |
| Phosphorus | 154mg | 188mg | 5% |
| Vitamin B5 | 0.715mg | 0.456mg | 5% |
| Protein | 10.42g | 12.96g | 5% |
| Copper | 0.166mg | 0.198mg | 4% |
| Zinc | 1.01mg | 1.47mg | 4% |
| Vitamin K | 0.5µg | 5.7µg | 4% |
| Vitamin C | 4.1mg | 0.2mg | 4% |
| Fats | 1.37g | 4.27g | 4% |
| Saturated fat | 0.307g | 0.989g | 3% |
| Monounsaturated fat | 0.373g | 1.019g | 2% |
| Calories | 359kcal | 313kcal | 2% |
| Selenium | 32.4µg | 33.4µg | 2% |
| Vitamin B3 | 6.127mg | 6.25mg | 1% |
| Vitamin E | 0.04mg | 0.24mg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Choline | 17.5mg | 22.1mg | 1% |
| Potassium | 188mg | 223mg | 1% |
| Net carbs | 75.11g | 51.07g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 6.42g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.086mg | 0.092mg | 0% |
| Threonine | 0.221mg | 0.299mg | 0% |
| Isoleucine | 0.279mg | 0.258mg | 0% |
| Leucine | 0.523mg | 0.461mg | 0% |
| Lysine | 0.189mg | 0.215mg | 0% |
| Methionine | 0.145mg | 0.105mg | 0% |
| Phenylalanine | 0.32mg | 0.315mg | 0% |
| Valine | 0.374mg | 0.31mg | 0% |
| Histidine | 0.15mg | 0.15mg | 0% |
| Omega-3 - ALA | 0.161g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
| Contains more CarbsCarbs | +36.8% |
| Contains more OtherOther | +39.4% |
| Contains more ProteinProtein | +24.4% |
| Contains more FatsFats | +211.7% |
| Contains more WaterWater | +201.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
| Contains less Sat. FatSaturated fat | -69% |
| Contains more Mono. FatMonounsaturated fat | +173.2% |
| Contains more Poly. FatPolyunsaturated fat | +356.2% |
