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.
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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 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% |
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 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% |
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:
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
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
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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
37%
Minerals Daily Need Coverage Score
77%
50%
Comparison summary
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 45mg)
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 3.15g)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 2.802g)
Which food contains less Sodium?
Club sandwich contains less Sodium (difference - 673mg)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
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.