Pilaf vs. Cottage cheese — In-Depth Nutrition Comparison
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The main differences between pilaf and cottage cheese
- Pilaf has more folate, vitamin B1, selenium, manganese, vitamin B3, iron, vitamin B6, and copper; however, cottage cheese has more vitamin B12.
- Daily need coverage for folate for pilaf is 50% higher.
- Cottage cheese has 441 times less manganese than pilaf. Pilaf has 0.882mg of manganese, while cottage cheese has 0.002mg.
- Cottage cheese is lower in sodium.
- Pilaf has a higher glycemic index than cottage cheese.
Food types used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Cheese, cottage, creamed, large or small curd.
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 MagnesiumMagnesium | +300% |
| Contains more PotassiumPotassium | +80.8% |
| Contains more IronIron | +3385.7% |
| Contains more CopperCopper | +472.4% |
| Contains more ZincZinc | +152.5% |
| Contains more ManganeseManganese | +44000% |
| Contains more SeleniumSelenium | +234% |
| Contains less SodiumSodium | -72.1% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2133.3% |
| Contains more Vitamin B3Vitamin B3 | +6088.9% |
| Contains more Vitamin B5Vitamin B5 | +28.4% |
| Contains more Vitamin B6Vitamin B6 | +769.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1666.7% |
| Contains more Vitamin AVitamin A | +825% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +87.4% |
| Contains more Vitamin B12Vitamin B12 | +2050% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 212µg | 12µg | 50% |
| Vitamin B1 | 0.603mg | 0.027mg | 48% |
| Selenium | 32.4µg | 9.7µg | 41% |
| Sodium | 1303mg | 364mg | 41% |
| Manganese | 0.882mg | 0.002mg | 38% |
| Vitamin B3 | 6.127mg | 0.099mg | 38% |
| Iron | 2.44mg | 0.07mg | 30% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.4mg | 0.046mg | 27% |
| Carbs | 76.31g | 3.38g | 24% |
| Vitamin B12 | 0.02µg | 0.43µg | 17% |
| Copper | 0.166mg | 0.029mg | 15% |
| Calories | 359kcal | 98kcal | 13% |
| Magnesium | 32mg | 8mg | 6% |
| Zinc | 1.01mg | 0.4mg | 6% |
| Saturated fat | 0.307g | 1.718g | 6% |
| Vitamin B2 | 0.087mg | 0.163mg | 6% |
| Fiber | 1.2g | 0g | 5% |
| Fats | 1.37g | 4.3g | 5% |
| Cholesterol | 1mg | 17mg | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Vitamin A | 4µg | 37µg | 4% |
| Vitamin B5 | 0.715mg | 0.557mg | 3% |
| Potassium | 188mg | 104mg | 2% |
| Polyunsaturated fat | 0.377g | 0.123g | 2% |
| Phosphorus | 154mg | 159mg | 1% |
| Monounsaturated fat | 0.373g | 0.778g | 1% |
| Protein | 10.42g | 11.12g | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 75.11g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Calcium | 83mg | 83mg | 0% |
| Sugar | 1.53g | 2.67g | N/A |
| Vitamin E | 0.04mg | 0.08mg | 0% |
| Vitamin K | 0.5µg | 0µg | 0% |
| Choline | 17.5mg | 18.4mg | 0% |
| Tryptophan | 0.086mg | 0.147mg | 0% |
| Threonine | 0.221mg | 0.5mg | 0% |
| Isoleucine | 0.279mg | 0.591mg | 0% |
| Leucine | 0.523mg | 1.116mg | 0% |
| Lysine | 0.189mg | 0.934mg | 0% |
| Methionine | 0.145mg | 0.269mg | 0% |
| Phenylalanine | 0.32mg | 0.577mg | 0% |
| Valine | 0.374mg | 0.748mg | 0% |
| Histidine | 0.15mg | 0.326mg | 0% |
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:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more CarbsCarbs | +2157.7% |
| Contains more OtherOther | +173.8% |
| Contains more FatsFats | +213.9% |
| Contains more WaterWater | +892.4% |
~equal in
Protein
~11.12g
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
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains less Sat. FatSaturated fat | -82.1% |
| Contains more Poly. FatPolyunsaturated fat | +206.5% |
| Contains more Mono. FatMonounsaturated fat | +108.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Fructose
~0g
~equal in
Galactose
~0g
