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Pilaf vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between pilaf and romano cheese

  • Pilaf has more folate, vitamin B1, vitamin B3, manganese, and selenium; however, romano cheese is richer in calcium, phosphorus, and vitamin B12.
  • Romano cheese covers your daily calcium needs 98% more than pilaf.
  • Romano cheese has 80 times less vitamin B3 than pilaf. Pilaf has 6.127mg of vitamin B3, while romano cheese has 0.077mg.
  • Pilaf contains less saturated fat.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of romano cheese is 27.

Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Cheese, romano.

Infographic

Pilaf vs Romano cheese 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
5
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +118.6%
Contains more IronIron +216.9%
Contains more CopperCopper +453.3%
Contains more ManganeseManganese +4310%
Contains more SeleniumSelenium +123.4%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +1181.9%
Contains more ZincZinc +155.4%
Contains more PhosphorusPhosphorus +393.5%
~equal in Sodium ~1433mg

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1529.7%
Contains more Vitamin B3Vitamin B3 +7857.1%
Contains more Vitamin B5Vitamin B5 +68.6%
Contains more Vitamin B6Vitamin B6 +370.6%
Contains more FolateFolate +2928.6%
Contains more CholineCholine +13.6%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +325.3%
Contains more Vitamin B12Vitamin B12 +5500%
Contains more Vitamin KVitamin K +340%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
1
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +2002.2%
Contains more ProteinProtein +205.2%
Contains more FatsFats +1866.4%
Contains more WaterWater +284.5%
Contains more OtherOther +74.1%

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% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +2001.3%
Contains more Poly. FatPolyunsaturated fat +57.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Romano cheese DV% diff.
Calcium 83mg 1064mg 98%
Phosphorus 154mg 760mg 87%
Saturated fat 0.307g 17.115g 76%
Folate 212µg 7µg 51%
Vitamin B1 0.603mg 0.037mg 47%
Vitamin B12 0.02µg 1.12µg 46%
Protein 10.42g 31.8g 43%
Fats 1.37g 26.94g 39%
Vitamin B3 6.127mg 0.077mg 38%
Manganese 0.882mg 0.02mg 37%
Cholesterol 1mg 104mg 34%
Selenium 32.4µg 14.5µg 33%
Starch 71.23g 29%
Vitamin B6 0.4mg 0.085mg 24%
Carbs 76.31g 3.63g 24%
Vitamin B2 0.087mg 0.37mg 22%
Iron 2.44mg 0.77mg 21%
Monounsaturated fat 0.373g 7.838g 19%
Copper 0.166mg 0.03mg 15%
Zinc 1.01mg 2.58mg 14%
Vitamin A 4µg 96µg 10%
Sodium 1303mg 1433mg 6%
Vitamin B5 0.715mg 0.424mg 6%
Vitamin C 4.1mg 0mg 5%
Fiber 1.2g 0g 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Potassium 188mg 86mg 3%
Magnesium 32mg 41mg 2%
Polyunsaturated fat 0.377g 0.593g 1%
Calories 359kcal 387kcal 1%
Vitamin K 0.5µg 2.2µg 1%
Vitamin E 0.04mg 0.23mg 1%
Net carbs 75.11g 3.63g N/A
Sugar 1.53g 0.73g N/A
Choline 17.5mg 15.4mg 0%
Tryptophan 0.086mg 0.429mg 0%
Threonine 0.221mg 1.171mg 0%
Isoleucine 0.279mg 1.685mg 0%
Leucine 0.523mg 3.071mg 0%
Lysine 0.189mg 2.941mg 0%
Methionine 0.145mg 0.852mg 0%
Phenylalanine 0.32mg 1.71mg 0%
Valine 0.374mg 2.183mg 0%
Histidine 0.15mg 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Romano cheese
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
26%
Romano cheese
Minerals Daily Need Coverage Score
77%
Pilaf
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.8g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Pilaf
Pilaf contains less Sodium (difference - 130mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 16.808g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $4.6)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.