Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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.
  • Daily need coverage for selenium for 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

Pilaf vs Cream of Wheat 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 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +29.7%
Contains more PotassiumPotassium +840%
Contains more CopperCopper +286%
Contains more ZincZinc +494.1%
Contains more PhosphorusPhosphorus +755.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +825.7%
Contains more IronIron +103.3%
Contains less SodiumSodium -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
10
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% 77% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +159.9%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B5Vitamin B5 +772%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +241.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin B2Vitamin B2 +141.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pilaf Cream of Wheat DV% diff.
Selenium 32.4µg 3.5µg 53%
Sodium 1303mg 102mg 52%
Folate 212µg 62µg 38%
Manganese 0.882mg 0mg 38%
Iron 2.44mg 4.96mg 32%
Vitamin B1 0.603mg 0.232mg 31%
Starch 71.23g 29%
Vitamin A 4µg 232µg 25%
Carbs 76.31g 13.08g 21%
Vitamin B3 6.127mg 3.093mg 19%
Phosphorus 154mg 18mg 19%
Protein 10.42g 1.84g 17%
Calories 359kcal 62kcal 15%
Copper 0.166mg 0.043mg 14%
Vitamin B5 0.715mg 0.082mg 13%
Vitamin B2 0.087mg 0.21mg 9%
Zinc 1.01mg 0.17mg 8%
Vitamin B6 0.4mg 0.309mg 7%
Magnesium 32mg 6mg 6%
Vitamin C 4.1mg 0mg 5%
Potassium 188mg 20mg 5%
Choline 17.5mg 3%
Calcium 83mg 64mg 2%
Fats 1.37g 0.24g 2%
Polyunsaturated fat 0.377g 0.134g 2%
Fiber 1.2g 0.6g 2%
Saturated fat 0.307g 0.038g 1%
Monounsaturated fat 0.373g 0.033g 1%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 12.48g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 0.07g N/A
Vitamin E 0.04mg 0.02mg 0%
Vitamin K 0.5µg 0.1µg 0%
Tryptophan 0.086mg 0.025mg 0%
Threonine 0.221mg 0.058mg 0%
Isoleucine 0.279mg 0.08mg 0%
Leucine 0.523mg 0.139mg 0%
Lysine 0.189mg 0.047mg 0%
Methionine 0.145mg 0.034mg 0%
Phenylalanine 0.32mg 0.099mg 0%
Valine 0.374mg 0.089mg 0%
Histidine 0.15mg 0.042mg 0%

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
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more ProteinProtein +466.3%
Contains more FatsFats +470.8%
Contains more CarbsCarbs +483.4%
Contains more OtherOther +777.3%
Contains more WaterWater +949.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
19% 16% 65%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +1030.3%
Contains more Poly. FatPolyunsaturated fat +181.3%
Contains less Sat. FatSaturated fat -87.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
4
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
100%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +328.6%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

People also compare

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 of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.