Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pilaf vs. Cheese sandwich — In-Depth Nutrition Comparison

Compare

A recap on differences between pilaf and cheese sandwich

  • Pilaf has more folate, vitamin B1, vitamin B3, selenium, and vitamin B6; however, cheese sandwich is higher in phosphorus, vitamin B2, and calcium.
  • Pilaf covers your daily folate needs 37% more than cheese sandwich.
  • Cheese sandwich contains 2 times less vitamin B3 than pilaf. Pilaf contains 6.127mg of vitamin B3, while cheese sandwich contains 3.185mg.
  • Cheese sandwich has less sodium.

Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Crackers, wheat, sandwich, with cheese filling.

Infographic

Pilaf vs Cheese sandwich 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
2
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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more ZincZinc +16.1%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +145.8%
Contains more PotassiumPotassium +62.8%
Contains more PhosphorusPhosphorus +148.1%
Contains less SodiumSodium -35.6%
Contains more ManganeseManganese +22.8%
~equal in Iron ~2.62mg
~equal in Copper ~0.16mg

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
9
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +173.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +68.4%
Contains more Vitamin B3Vitamin B3 +92.4%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +231.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +425%
Contains more Vitamin B2Vitamin B2 +390.8%
Contains more Vitamin B12Vitamin B12 +500%
~equal in Vitamin D ~µg

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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more CarbsCarbs +31.1%
Contains more WaterWater +151.3%
Contains more FatsFats +1724.8%
~equal in Protein ~9.8g
~equal in Other ~3.8g

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +2675.1%
Contains more Poly. FatPolyunsaturated fat +2331.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Cheese sandwich DV% diff.
Polyunsaturated fat 0.377g 9.166g 59%
Folate 212µg 64µg 37%
Fats 1.37g 25g 36%
Phosphorus 154mg 382mg 33%
Starch 71.23g 29%
Vitamin B2 0.087mg 0.427mg 26%
Monounsaturated fat 0.373g 10.351g 25%
Vitamin B1 0.603mg 0.358mg 20%
Sodium 1303mg 839mg 20%
Vitamin B3 6.127mg 3.185mg 18%
Saturated fat 0.307g 4.129g 17%
Selenium 32.4µg 24.3µg 15%
Calcium 83mg 204mg 12%
Vitamin B6 0.4mg 0.261mg 11%
Manganese 0.882mg 1.083mg 9%
Fiber 1.2g 3.1g 8%
Calories 359kcal 497kcal 7%
Carbs 76.31g 58.2g 6%
Magnesium 32mg 54mg 5%
Vitamin B12 0.02µg 0.12µg 4%
Choline 17.5mg 3%
Vitamin C 4.1mg 1.5mg 3%
Potassium 188mg 306mg 3%
Vitamin A 4µg 21µg 2%
Cholesterol 1mg 7mg 2%
Iron 2.44mg 2.62mg 2%
Vitamin B5 0.715mg 0.622mg 2%
Zinc 1.01mg 0.87mg 1%
Protein 10.42g 9.8g 1%
Copper 0.166mg 0.16mg 1%
Net carbs 75.11g 55.1g N/A
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0.13mg 0%
Threonine 0.221mg 0.298mg 0%
Isoleucine 0.279mg 0.383mg 0%
Leucine 0.523mg 0.698mg 0%
Lysine 0.189mg 0.344mg 0%
Methionine 0.145mg 0.167mg 0%
Phenylalanine 0.32mg 0.472mg 0%
Valine 0.374mg 0.438mg 0%
Histidine 0.15mg 0.219mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Cheese sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Cheese sandwich
Minerals Daily Need Coverage Score
77%
Pilaf
85%
Cheese sandwich

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 3.822g)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Cheese sandwich
Cheese sandwich contains less Sodium (difference - 464mg)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 6)
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.

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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.