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Pilaf vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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Significant differences between pilaf and chocolate chip cookie

  • Pilaf has more folate, selenium, vitamin B1, vitamin B3, and vitamin B6; however, chocolate chip cookie is richer in copper and vitamin A.
  • Chocolate chip cookie covers your daily saturated fat needs 69% more than pilaf.
  • Chocolate chip cookie has 6 times less folate than pilaf. Pilaf has 212µg of folate, while chocolate chip cookie has 33µg.
  • Chocolate chip cookie contains less sodium.

Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Pilaf vs Chocolate chip cookie 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
4
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% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more CalciumCalcium +118.4%
Contains more PhosphorusPhosphorus +54%
Contains more ManganeseManganese +33%
Contains more SeleniumSelenium +189.3%
Contains more MagnesiumMagnesium +71.9%
Contains more PotassiumPotassium +17.6%
Contains more CopperCopper +132.5%
Contains less SodiumSodium -73.8%
~equal in Iron ~2.48mg
~equal in Zinc ~0.94mg

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +1950%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +227.7%
Contains more Vitamin B3Vitamin B3 +348.9%
Contains more Vitamin B5Vitamin B5 +176.1%
Contains more Vitamin B6Vitamin B6 +376.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +542.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +3375%
Contains more Vitamin B2Vitamin B2 +103.4%
Contains more Vitamin B12Vitamin B12 +300%
~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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +82.8%
Contains more CarbsCarbs +31.1%
Contains more WaterWater +41.1%
Contains more OtherOther +93%
Contains more FatsFats +1973%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +2109.4%
Contains more Poly. FatPolyunsaturated fat +1104.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Chocolate chip cookie
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 Chocolate chip cookie DV% diff.
Saturated fat 0.307g 14.071g 63%
Folate 212µg 33µg 45%
Fats 1.37g 28.4g 42%
Sodium 1303mg 341mg 42%
Selenium 32.4µg 11.2µg 39%
Vitamin B1 0.603mg 0.184mg 35%
Vitamin B3 6.127mg 1.365mg 30%
Starch 71.23g 29%
Polyunsaturated fat 0.377g 4.541g 28%
Copper 0.166mg 0.386mg 24%
Vitamin B6 0.4mg 0.084mg 24%
Cholesterol 1mg 70mg 23%
Monounsaturated fat 0.373g 8.241g 20%
Vitamin A 4µg 139µg 15%
Manganese 0.882mg 0.663mg 10%
Protein 10.42g 5.7g 9%
Vitamin B5 0.715mg 0.259mg 9%
Phosphorus 154mg 100mg 8%
Vitamin B2 0.087mg 0.177mg 7%
Calories 359kcal 488kcal 6%
Carbs 76.31g 58.2g 6%
Calcium 83mg 38mg 5%
Fiber 1.2g 5%
Magnesium 32mg 55mg 5%
Vitamin C 4.1mg 0.2mg 4%
Vitamin B12 0.02µg 0.08µg 3%
Choline 17.5mg 3%
Zinc 1.01mg 0.94mg 1%
Iron 2.44mg 2.48mg 1%
Potassium 188mg 221mg 1%
Net carbs 75.11g 58.2g N/A
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0.072mg 0%
Threonine 0.221mg 0.191mg 0%
Isoleucine 0.279mg 0.224mg 0%
Leucine 0.523mg 0.391mg 0%
Lysine 0.189mg 0.214mg 0%
Methionine 0.145mg 0.106mg 0%
Phenylalanine 0.32mg 0.27mg 0%
Valine 0.374mg 0.279mg 0%
Histidine 0.15mg 0.123mg 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Chocolate chip cookie
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
18%
Chocolate chip cookie
Minerals Daily Need Coverage Score
77%
Pilaf
55%
Chocolate chip cookie

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 13.764g)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Chocolate chip cookie
Chocolate chip cookie contains less Sodium (difference - 962mg)
Which food is lower in glycemic index?
Chocolate chip cookie
Chocolate chip cookie is lower in glycemic index (difference - 10)
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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.