Pilaf vs. Cream of Wheat — In-Depth Nutrition Comparison

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How are Pilaf and Cream of Wheat different?

Pilaf is higher in Selenium, Manganese, Folate, Vitamin B1, Phosphorus, Vitamin B3, and Copper, however, Cream of Wheat is richer in Iron, and Vitamin A RAE.
Daily need coverage for Selenium from Pilaf is 53% higher.
Cream of Wheat has less Sodium.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt are the varieties used in this article.

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

Cream of Wheat

Contains more Calcium +29.7%

Contains more Magnesium +433.3%

Contains more Phosphorus +755.6%

Contains more Potassium +840%

Contains more Zinc +494.1%

Contains more Copper +286%

Contains more Manganese +∞%

Contains more Selenium +825.7%

Contains more Iron +103.3%

Contains less Sodium -92.2%

Pilaf

Cream of Wheat

Contains more Calcium +29.7%

Contains more Magnesium +433.3%

Contains more Phosphorus +755.6%

Contains more Potassium +840%

Contains more Zinc +494.1%

Contains more Copper +286%

Contains more Manganese +∞%

Contains more Selenium +825.7%

Contains more Iron +103.3%

Contains less Sodium -92.2%

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

Cream of Wheat

Contains more Vitamin E +100%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +159.9%

Contains more Vitamin B3 +98.1%

Contains more Vitamin B5 +772%

Contains more Vitamin B6 +29.4%

Contains more Folate +241.9%

Contains more Vitamin B12 +∞%

Contains more Vitamin K +400%

Contains more Vitamin A +5421.4%

Contains more Vitamin B2 +141.4%

Pilaf

Cream of Wheat

Contains more Vitamin E +100%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +159.9%

Contains more Vitamin B3 +98.1%

Contains more Vitamin B5 +772%

Contains more Vitamin B6 +29.4%

Contains more Folate +241.9%

Contains more Vitamin B12 +∞%

Contains more Vitamin K +400%

Contains more Vitamin A +5421.4%

Contains more Vitamin B2 +141.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Pilaf

Cream of Wheat

Contains more Protein +466.3%

Contains more Fats +470.8%

Contains more Carbs +483.4%

Contains more Other +777.3%

Contains more Water +949.8%

Pilaf

Protein: 10.42 g

Fats: 1.37 g

Carbs: 76.31 g

Water: 8.04 g

Other: 3.86 g

Cream of Wheat

Protein: 1.84 g

Fats: 0.24 g

Carbs: 13.08 g

Water: 84.4 g

Other: 0.44 g

Contains more Protein +466.3%

Contains more Fats +470.8%

Contains more Carbs +483.4%

Contains more Other +777.3%

Contains more Water +949.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Pilaf

Cream of Wheat

Contains more Monounsaturated Fat +1030.3%

Contains more Polyunsaturated fat +181.3%

Contains less Saturated Fat -87.6%

Pilaf

Saturated Fat: 0.307 g

Monounsaturated Fat: 0.373 g

Polyunsaturated fat: 0.377 g

Cream of Wheat

Saturated Fat: 0.038 g

Monounsaturated Fat: 0.033 g

Polyunsaturated fat: 0.134 g

Contains more Monounsaturated Fat +1030.3%

Contains more Polyunsaturated fat +181.3%

Contains less Saturated Fat -87.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Pilaf

Cream of Wheat

Contains more Starch +∞%

Contains more Sucrose +328.6%

Contains more Glucose +∞%

Contains more Maltose +∞%

Pilaf

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

Cream of Wheat

Starch: 0 g

Sucrose: 0.07 g

Glucose: 0 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more Starch +∞%

Contains more Sucrose +328.6%

Contains more Glucose +∞%

Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Rich in minerals
Lower in Glycemic Index
Rich in vitamins
Lower in Sugar
Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat
Lower in price	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	75.11g	12.48g
Protein	10.42g	1.84g
Fats	1.37g	0.24g
Carbs	76.31g	13.08g
Calories	359kcal	62kcal
Starch	71.23g
Sugar	1.53g	0.07g
Fiber	1.2g	0.6g
Calcium	83mg	64mg
Iron	2.44mg	4.96mg
Magnesium	32mg	6mg
Phosphorus	154mg	18mg
Potassium	188mg	20mg
Sodium	1303mg	102mg
Zinc	1.01mg	0.17mg
Copper	0.166mg	0.043mg
Manganese	0.882mg	0mg
Selenium	32.4µg	3.5µg
Vitamin A	14IU	773IU
Vitamin A RAE	4µg	232µg
Vitamin E	0.04mg	0.02mg
Vitamin C	4.1mg	0mg
Vitamin B1	0.603mg	0.232mg
Vitamin B2	0.087mg	0.21mg
Vitamin B3	6.127mg	3.093mg
Vitamin B5	0.715mg	0.082mg
Vitamin B6	0.4mg	0.309mg
Folate	212µg	62µg
Vitamin B12	0.02µg	0µg
Vitamin K	0.5µg	0.1µg
Tryptophan	0.086mg	0.025mg
Threonine	0.221mg	0.058mg
Isoleucine	0.279mg	0.08mg
Leucine	0.523mg	0.139mg
Lysine	0.189mg	0.047mg
Methionine	0.145mg	0.034mg
Phenylalanine	0.32mg	0.099mg
Valine	0.374mg	0.089mg
Histidine	0.15mg	0.042mg
Cholesterol	1mg	0mg
Saturated Fat	0.307g	0.038g
Monounsaturated Fat	0.373g	0.033g
Polyunsaturated fat	0.377g	0.134g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
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

50%

28%

Minerals Daily Need Coverage Score

77%

27%

Comparison summary

Which food is richer in minerals?

Pilaf is relatively richer in minerals

Which food is lower in glycemic index?

Pilaf is lower in glycemic index (difference - 7)

Which food is richer in vitamins?

Pilaf is relatively richer in vitamins

Which food is lower in Sugar?

Cream of Wheat is lower in Sugar (difference - 1.46g)

Which food contains less Sodium?

Cream of Wheat contains less Sodium (difference - 1201mg)

Which food is lower in Cholesterol?

Cream of Wheat is lower in Cholesterol (difference - 1mg)

Which food is lower in Saturated Fat?

Cream of Wheat is lower in Saturated Fat (difference - 0.269g)

Which food is cheaper?

The foods are relatively equal in price ($)

Pilaf vs. Cream of Wheat — In-Depth Nutrition Comparison

How are Pilaf and Cream of Wheat different?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References