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Pilaf vs. Cream cracker — In-Depth Nutrition Comparison

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Summary of differences between pilaf and cream cracker

  • Pilaf has more selenium, vitamin B6, vitamin B1, and folate, while cream cracker has more iron, vitamin B1,2, vitamin K, vitamin B2, and vitamin E.
  • Cream cracker covers your daily need for iron, 62% more than pilaf.
  • Pilaf contains 6 times more vitamin B6 than cream cracker. While pilaf contains 0.4mg of vitamin B6, cream cracker contains only 0.065mg.
  • The amount of saturated fat in pilaf is lower.

These are the specific foods used in this comparison Rice and vermicelli mix, rice pilaf flavor, unprepared and Crackers, cream, GAMESA SABROSAS.

Infographic

Pilaf vs Cream cracker 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
8
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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +219.2%
Contains more PotassiumPotassium +45.7%
Contains more CopperCopper +49.5%
Contains more ZincZinc +53%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +13.4%
Contains more SeleniumSelenium +241.1%
Contains more IronIron +202.5%
Contains less SodiumSodium -11.9%

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
8
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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +102.3%
Contains more Vitamin B3Vitamin B3 +20.6%
Contains more Vitamin B5Vitamin B5 +54.8%
Contains more Vitamin B6Vitamin B6 +515.4%
Contains more FolateFolate +42.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +3875%
Contains more Vitamin B2Vitamin B2 +175.9%
Contains more Vitamin B12Vitamin B12 +2200%
Contains more Vitamin KVitamin K +3480%
~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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more ProteinProtein +48.6%
Contains more CarbsCarbs +18.2%
Contains more WaterWater +80.7%
Contains more FatsFats +1386.9%
~equal in Other ~3.62g

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +2748.5%
Contains more Poly. FatPolyunsaturated fat +549.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
1
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
85% 10% 2%
Starch: 51.87 g
Sucrose: 6.22 g
Glucose: 0.92 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 1.27 g
Galactose: 0 g
Contains more StarchStarch +37.3%
Contains more SucroseSucrose +1973.3%
Contains more GlucoseGlucose +820%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +12.4%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Cream cracker DV% diff.
Iron 2.44mg 7.38mg 62%
Selenium 32.4µg 9.5µg 42%
Fats 1.37g 20.37g 29%
Vitamin B6 0.4mg 0.065mg 26%
Monounsaturated fat 0.373g 10.625g 26%
Vitamin B1 0.603mg 0.298mg 25%
Saturated fat 0.307g 5.362g 23%
Vitamin B12 0.02µg 0.46µg 18%
Folate 212µg 149µg 16%
Vitamin K 0.5µg 17.9µg 15%
Polyunsaturated fat 0.377g 2.45g 14%
Vitamin B2 0.087mg 0.24mg 12%
Vitamin E 0.04mg 1.59mg 10%
Starch 71.23g 51.87g 8%
Phosphorus 154mg 98mg 8%
Protein 10.42g 7.01g 7%
Vitamin B3 6.127mg 5.08mg 7%
Sodium 1303mg 1148mg 7%
Calories 359kcal 484kcal 6%
Calcium 83mg 26mg 6%
Copper 0.166mg 0.111mg 6%
Vitamin C 4.1mg 5%
Fiber 1.2g 2.4g 5%
Vitamin B5 0.715mg 0.462mg 5%
Manganese 0.882mg 0.778mg 5%
Carbs 76.31g 64.55g 4%
Zinc 1.01mg 0.66mg 3%
Choline 17.5mg 3%
Potassium 188mg 129mg 2%
Magnesium 32mg 25mg 2%
Fructose 0g 0.95g 1%
Net carbs 75.11g 62.15g N/A
Cholesterol 1mg 0%
Sugar 1.53g 9.37g N/A
Vitamin A 4µg 0%
Trans fat 0g 3.969g 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 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Cream cracker
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
40%
Cream cracker
Minerals Daily Need Coverage Score
77%
Pilaf
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 7.84g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 5.055g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Cream cracker
Cream cracker contains less Sodium (difference - 155mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.