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Pilaf vs. Mozzarella — In-Depth Nutrition Comparison

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How are pilaf and mozzarella different?

  • Pilaf is higher in folate, vitamin B1, vitamin B3, selenium, and iron; however, mozzarella is richer in calcium, phosphorus, and vitamin B12.
  • Daily need coverage for calcium for mozzarella is 65% higher.
  • Pilaf contains 81 times more sodium than mozzarella. While pilaf contains 1303mg of sodium, mozzarella contains only 16mg.
  • Mozzarella has a lower glycemic index (27) than pilaf (60).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Cheese, mozzarella, low sodium are the varieties used in this article.

Infographic

Pilaf vs Mozzarella 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.
Pilaf
6
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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +97.9%
Contains more IronIron +876%
Contains more CopperCopper +514.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +106.4%
Contains more CalciumCalcium +780.7%
Contains more ZincZinc +209.9%
Contains more PhosphorusPhosphorus +240.3%
Contains less SodiumSodium -98.8%

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
6
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2915%
Contains more Vitamin B3Vitamin B3 +5005.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +2255.6%
Contains more Vitamin AVitamin A +3325%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +290.8%
Contains more Vitamin B12Vitamin B12 +4500%
Contains more Vitamin KVitamin K +260%
~equal in Choline ~18.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +2361.6%
Contains more OtherOther +60.8%
Contains more ProteinProtein +163.9%
Contains more FatsFats +1148.2%
Contains more WaterWater +520.6%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +1198.7%
Contains more Poly. FatPolyunsaturated fat +35%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Mozzarella DV% diff.
Calcium 83mg 731mg 65%
Sodium 1303mg 16mg 56%
Phosphorus 154mg 524mg 53%
Folate 212µg 9µg 51%
Vitamin B1 0.603mg 0.02mg 49%
Saturated fat 0.307g 10.867g 48%
Vitamin B3 6.127mg 0.12mg 38%
Vitamin B12 0.02µg 0.92µg 38%
Manganese 0.882mg 38%
Protein 10.42g 27.5g 34%
Selenium 32.4µg 15.7µg 30%
Starch 71.23g 29%
Iron 2.44mg 0.25mg 27%
Vitamin B6 0.4mg 0.08mg 25%
Carbs 76.31g 3.1g 24%
Fats 1.37g 17.1g 24%
Vitamin B2 0.087mg 0.34mg 19%
Zinc 1.01mg 3.13mg 19%
Cholesterol 1mg 54mg 18%
Copper 0.166mg 0.027mg 15%
Vitamin A 4µg 137µg 15%
Vitamin B5 0.715mg 14%
Monounsaturated fat 0.373g 4.844g 11%
Fiber 1.2g 0g 5%
Vitamin C 4.1mg 0mg 5%
Calories 359kcal 280kcal 4%
Potassium 188mg 95mg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Vitamin E 0.04mg 0.15mg 1%
Polyunsaturated fat 0.377g 0.509g 1%
Magnesium 32mg 26mg 1%
Vitamin K 0.5µg 1.8µg 1%
Net carbs 75.11g 3.1g N/A
Sugar 1.53g 1.23g N/A
Choline 17.5mg 18.4mg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Mozzarella
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
23%
Mozzarella
Minerals Daily Need Coverage Score
77%
Pilaf
66%
Mozzarella

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 10.56g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 1287mg)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 33)
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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.