Pilaf vs. Cheese sandwich — In-Depth Nutrition Comparison
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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.
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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 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% |
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 | +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% |
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:
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
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
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.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
77%
85%
Comparison summary
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 3.822g)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Cheese sandwich contains less Sodium (difference - 464mg)
Which food is lower in glycemic index?
Cheese sandwich is lower in glycemic index (difference - 6)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.