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Pilaf vs. Club sandwich — In-Depth Nutrition Comparison

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Summary of differences between pilaf and club sandwich

  • Pilaf has more folate, vitamin B1, selenium, iron, and copper, while club sandwich has more vitamin B12 and phosphorus.
  • Pilaf covers your daily need for folate, 45% more than club sandwich.
  • Pilaf contains 4 times more vitamin B1 than club sandwich. While pilaf contains 0.603mg of vitamin B1, club sandwich contains only 0.172mg.
  • The amount of sodium in club sandwich is lower.

These are the specific foods used in this comparison Rice and vermicelli mix, rice pilaf flavor, unprepared and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Pilaf vs Club sandwich 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
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more IronIron +78.1%
Contains more CopperCopper +86.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +30.6%
Contains more CalciumCalcium +14.5%
Contains more PotassiumPotassium +20.2%
Contains more ZincZinc +32.7%
Contains more PhosphorusPhosphorus +39.6%
Contains less SodiumSodium -51.7%
~equal in Magnesium ~32mg

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
3
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +250.6%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more FolateFolate +583.9%
Contains more Vitamin AVitamin A +775%
Contains more Vitamin EVitamin E +1425%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +113.8%
Contains more Vitamin B5Vitamin B5 +15.5%
Contains more Vitamin B12Vitamin B12 +2250%
Contains more Vitamin KVitamin K +1640%
Contains more CholineCholine +173.1%
~equal in Vitamin C ~4.4mg
~equal in Vitamin B3 ~5.575mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +284%
Contains more OtherOther +62.9%
Contains more ProteinProtein +65%
Contains more FatsFats +487.6%
Contains more WaterWater +553.2%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -90.1%
Contains more Mono. FatMonounsaturated fat +690.6%
Contains more Poly. FatPolyunsaturated fat +398.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Club sandwich DV% diff.
Folate 212µg 31µg 45%
Manganese 0.882mg 38%
Vitamin B1 0.603mg 0.172mg 36%
Starch 71.23g 29%
Sodium 1303mg 630mg 29%
Carbs 76.31g 19.87g 19%
Vitamin B12 0.02µg 0.47µg 19%
Cholesterol 1mg 46mg 15%
Protein 10.42g 17.19g 14%
Selenium 32.4µg 24.8µg 14%
Saturated fat 0.307g 3.109g 13%
Iron 2.44mg 1.37mg 13%
Polyunsaturated fat 0.377g 1.88g 10%
Fats 1.37g 8.05g 10%
Copper 0.166mg 0.089mg 9%
Phosphorus 154mg 215mg 9%
Vitamin B6 0.4mg 0.296mg 8%
Vitamin B2 0.087mg 0.186mg 8%
Vitamin K 0.5µg 8.7µg 7%
Calories 359kcal 220kcal 7%
Choline 17.5mg 47.8mg 6%
Monounsaturated fat 0.373g 2.949g 6%
Vitamin E 0.04mg 0.61mg 4%
Vitamin A 4µg 35µg 3%
Zinc 1.01mg 1.34mg 3%
Vitamin B3 6.127mg 5.575mg 3%
Vitamin B5 0.715mg 0.826mg 2%
Potassium 188mg 226mg 1%
Calcium 83mg 95mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Vitamin C 4.1mg 4.4mg 0%
Net carbs 75.11g 18.67g N/A
Magnesium 32mg 32mg 0%
Sugar 1.53g 4.68g N/A
Fiber 1.2g 1.2g 0%
Trans fat 0g 0.071g N/A
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Club sandwich
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
37%
Club sandwich
Minerals Daily Need Coverage Score
77%
Pilaf
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 45mg)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 3.15g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 2.802g)
Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 673mg)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.