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Pilaf vs. Butter cookie — In-Depth Nutrition Comparison

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What are the differences between pilaf and butter cookie?

  • Pilaf is higher in selenium, folate, manganese, vitamin B6, vitamin B1, and vitamin B3, yet butter cookie is higher in vitamin B2.
  • Butter cookie's daily need coverage for saturated fat is 54% more.
  • Pilaf has 11 times more vitamin B6 than butter cookie. While pilaf has 0.4mg of vitamin B6, butter cookie has only 0.036mg.
  • The amount of sodium in butter cookie is lower.

We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Cookies, butter, commercially prepared, enriched types in this article.

Infographic

Pilaf vs Butter cookie 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.
Pilaf
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +186.2%
Contains more PotassiumPotassium +69.4%
Contains more ZincZinc +165.8%
Contains more PhosphorusPhosphorus +51%
Contains more ManganeseManganese +418.8%
Contains more SeleniumSelenium +285.7%
Contains more CopperCopper +20.5%
Contains less SodiumSodium -78.4%
~equal in Iron ~2.22mg

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.
Pilaf
7
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% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +63%
Contains more Vitamin B3Vitamin B3 +92.1%
Contains more Vitamin B5Vitamin B5 +46.5%
Contains more Vitamin B6Vitamin B6 +1011.1%
Contains more FolateFolate +178.9%
Contains more CholineCholine +169.2%
Contains more Vitamin AVitamin A +4025%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +285.1%
Contains more Vitamin B12Vitamin B12 +1700%
Contains more Vitamin KVitamin K +240%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +70.8%
Contains more WaterWater +74.8%
Contains more OtherOther +141.3%
Contains more FatsFats +1272.3%
~equal in Carbs ~68.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +1380.4%
Contains more Poly. FatPolyunsaturated fat +160.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Butter cookie DV% diff.
Saturated fat 0.307g 11.051g 49%
Selenium 32.4µg 8.4µg 44%
Sodium 1303mg 282mg 44%
Cholesterol 1mg 117mg 39%
Folate 212µg 76µg 34%
Manganese 0.882mg 0.17mg 31%
Starch 71.23g 29%
Vitamin B6 0.4mg 0.036mg 28%
Fats 1.37g 18.8g 27%
Vitamin B2 0.087mg 0.335mg 19%
Vitamin B1 0.603mg 0.37mg 19%
Vitamin A 4µg 165µg 18%
Vitamin B3 6.127mg 3.19mg 18%
Vitamin B12 0.02µg 0.36µg 14%
Monounsaturated fat 0.373g 5.522g 13%
Protein 10.42g 6.1g 9%
Phosphorus 154mg 102mg 7%
Zinc 1.01mg 0.38mg 6%
Vitamin B5 0.715mg 0.488mg 5%
Calories 359kcal 467kcal 5%
Vitamin C 4.1mg 0mg 5%
Calcium 83mg 29mg 5%
Magnesium 32mg 12mg 5%
Vitamin E 0.04mg 0.58mg 4%
Copper 0.166mg 0.2mg 4%
Polyunsaturated fat 0.377g 0.982g 4%
Iron 2.44mg 2.22mg 3%
Fiber 1.2g 0.8g 2%
Potassium 188mg 111mg 2%
Vitamin D 0IU 16IU 2%
Carbs 76.31g 68.9g 2%
Choline 17.5mg 6.5mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin K 0.5µg 1.7µg 1%
Net carbs 75.11g 68.1g N/A
Sugar 1.53g 20.24g N/A
Tryptophan 0.086mg 0.084mg 0%
Threonine 0.221mg 0.215mg 0%
Isoleucine 0.279mg 0.277mg 0%
Leucine 0.523mg 0.471mg 0%
Lysine 0.189mg 0.308mg 0%
Methionine 0.145mg 0.131mg 0%
Phenylalanine 0.32mg 0.299mg 0%
Valine 0.374mg 0.315mg 0%
Histidine 0.15mg 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Butter cookie
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
47%
Pilaf
35%
Butter cookie
Minerals Daily Need Coverage Score
77%
Pilaf
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 18.71g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 10.744g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food contains less Sodium?
Butter cookie
Butter cookie contains less Sodium (difference - 1021mg)
Which food is lower in glycemic index?
Butter cookie
Butter cookie is lower in glycemic index (difference - 5)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.