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Pilaf vs. Cheese popcorn — In-Depth Nutrition Comparison

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Important differences between Pilaf and Cheese popcorn

  • Pilaf has more Folate, Vitamin B1, Selenium, and Vitamin B3, however, Cheese popcorn is richer in Fiber, Phosphorus, Vitamin E, and Vitamin B12.
  • Pilaf's daily need coverage for Folate is 50% more.
  • Pilaf contains 5 times more Vitamin B1 than Cheese popcorn. Pilaf contains 0.603mg of Vitamin B1, while Cheese popcorn contains 0.124mg.
  • Cheese popcorn contains less Sodium.

The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Snacks, popcorn, cheese-flavor.

Infographic

Pilaf vs Cheese popcorn 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
3
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 65% 34% 23% 84% 47% 55% 155% 116% 93% 65%
Contains more CopperCopper +18.6%
Contains more ManganeseManganese +23.7%
Contains more SeleniumSelenium +170%
Contains more MagnesiumMagnesium +184.4%
Contains more CalciumCalcium +36.1%
Contains more PotassiumPotassium +38.8%
Contains more ZincZinc +99%
Contains more PhosphorusPhosphorus +134.4%
Contains less SodiumSodium -31.8%
~equal in Iron ~2.24mg

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% 0.84% 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 1.7% 8.4% 76% 0% 31% 56% 27% 28% 54% 66% 21% 8.3% 8.3%
Contains more Vitamin CVitamin C +720%
Contains more Vitamin B1Vitamin B1 +386.3%
Contains more Vitamin B3Vitamin B3 +321.7%
Contains more Vitamin B5Vitamin B5 +55.1%
Contains more Vitamin B6Vitamin B6 +70.2%
Contains more FolateFolate +1827.3%
Contains more CholineCholine +14.4%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +9450%
Contains more Vitamin B2Vitamin B2 +177%
Contains more Vitamin B12Vitamin B12 +2550%
Contains more Vitamin KVitamin K +1540%
~equal in Vitamin D ~0µg

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
9% 33% 52% 3% 3%
Protein: 9.3 g
Fats: 33.2 g
Carbs: 51.6 g
Water: 2.5 g
Other: 3.4 g
Contains more ProteinProtein +12%
Contains more CarbsCarbs +47.9%
Contains more WaterWater +221.6%
Contains more OtherOther +13.5%
Contains more FatsFats +2323.4%

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
20% 31% 49%
Saturated Fat: Sat. Fat 6.41 g
Monounsaturated Fat: Mono. Fat 9.7 g
Polyunsaturated fat: Poly. Fat 15.37 g
Contains less Sat. FatSaturated Fat -95.2%
Contains more Mono. FatMonounsaturated Fat +2500.5%
Contains more Poly. FatPolyunsaturated fat +3976.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Cheese popcorn Opinion
Calories 359kcal 526kcal Cheese popcorn
Protein 10.42g 9.3g Pilaf
Fats 1.37g 33.2g Cheese popcorn
Vitamin C 4.1mg 0.5mg Pilaf
Net carbs 75.11g 41.7g Pilaf
Carbs 76.31g 51.6g Pilaf
Cholesterol 1mg 11mg Pilaf
Magnesium 32mg 91mg Cheese popcorn
Calcium 83mg 113mg Cheese popcorn
Potassium 188mg 261mg Cheese popcorn
Iron 2.44mg 2.24mg Pilaf
Sugar 1.53g 0.79g Cheese popcorn
Fiber 1.2g 9.9g Cheese popcorn
Copper 0.166mg 0.14mg Pilaf
Zinc 1.01mg 2.01mg Cheese popcorn
Starch 71.23g Pilaf
Phosphorus 154mg 361mg Cheese popcorn
Sodium 1303mg 889mg Cheese popcorn
Vitamin A 14IU 140IU Cheese popcorn
Vitamin A 4µg 8µg Cheese popcorn
Vitamin E 0.04mg 3.82mg Cheese popcorn
Manganese 0.882mg 0.713mg Pilaf
Selenium 32.4µg 12µg Pilaf
Vitamin B1 0.603mg 0.124mg Pilaf
Vitamin B2 0.087mg 0.241mg Cheese popcorn
Vitamin B3 6.127mg 1.453mg Pilaf
Vitamin B5 0.715mg 0.461mg Pilaf
Vitamin B6 0.4mg 0.235mg Pilaf
Vitamin B12 0.02µg 0.53µg Cheese popcorn
Vitamin K 0.5µg 8.2µg Cheese popcorn
Folate 212µg 11µg Pilaf
Choline 17.5mg 15.3mg Pilaf
Saturated Fat 0.307g 6.41g Pilaf
Monounsaturated Fat 0.373g 9.7g Cheese popcorn
Polyunsaturated fat 0.377g 15.37g Cheese popcorn
Tryptophan 0.086mg 0.094mg Cheese popcorn
Threonine 0.221mg 0.417mg Cheese popcorn
Isoleucine 0.279mg 0.402mg Cheese popcorn
Leucine 0.523mg 1.024mg Cheese popcorn
Lysine 0.189mg 0.443mg Cheese popcorn
Methionine 0.145mg 0.191mg Cheese popcorn
Phenylalanine 0.32mg 0.405mg Cheese popcorn
Valine 0.374mg 0.489mg Cheese popcorn
Histidine 0.15mg 0.252mg Cheese popcorn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Cheese popcorn
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
30%
Cheese popcorn
Minerals Daily Need Coverage Score
77%
Pilaf
74%
Cheese popcorn

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 6.103g)
Which food is lower in Sugar?
Cheese popcorn
Cheese popcorn is lower in Sugar (difference - 0.74g)
Which food contains less Sodium?
Cheese popcorn
Cheese popcorn contains less Sodium (difference - 414mg)
Which food is lower in glycemic index?
Cheese popcorn
Cheese popcorn is lower in glycemic index (difference - 60)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Cheese popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167960/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.