Pilaf vs. Crouton — In-Depth Nutrition Comparison
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The main differences between pilaf and crouton
- Pilaf has more vitamin B6, folate, manganese, and vitamin B5; however, crouton has more iron, fiber, vitamin B2, and selenium.
- Daily need coverage for vitamin B6 for pilaf is 29% higher.
- Crouton has 2 times less sodium than pilaf. Pilaf has 1303mg of sodium, while crouton has 698mg.
- Crouton has a higher glycemic index than pilaf.
Food types used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Croutons, plain.
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.
| Contains more PotassiumPotassium | +51.6% |
| Contains more ZincZinc | +13.5% |
| Contains more PhosphorusPhosphorus | +33.9% |
| Contains more ManganeseManganese | +76.4% |
| Contains more IronIron | +67.2% |
| Contains less SodiumSodium | -46.4% |
| Contains more SeleniumSelenium | +15.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +12.6% |
| Contains more Vitamin B5Vitamin B5 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +1438.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +60.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +212.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.4mg | 0.026mg | 29% |
| Sodium | 1303mg | 698mg | 26% |
| Iron | 2.44mg | 4.08mg | 21% |
| Folate | 212µg | 132µg | 20% |
| Manganese | 0.882mg | 0.5mg | 17% |
| Fiber | 1.2g | 5.1g | 16% |
| Vitamin B2 | 0.087mg | 0.272mg | 14% |
| Selenium | 32.4µg | 37.5µg | 9% |
| Fats | 1.37g | 6.6g | 8% |
| Monounsaturated fat | 0.373g | 3.059g | 7% |
| Vitamin B5 | 0.715mg | 0.429mg | 6% |
| Polyunsaturated fat | 0.377g | 1.273g | 6% |
| Phosphorus | 154mg | 115mg | 6% |
| Saturated fat | 0.307g | 1.51g | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Vitamin B3 | 6.127mg | 5.439mg | 4% |
| Choline | 17.5mg | 3% | |
| Protein | 10.42g | 11.9g | 3% |
| Vitamin B1 | 0.603mg | 0.623mg | 2% |
| Calories | 359kcal | 407kcal | 2% |
| Potassium | 188mg | 124mg | 2% |
| Carbs | 76.31g | 73.5g | 1% |
| Zinc | 1.01mg | 0.89mg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Calcium | 83mg | 76mg | 1% |
| Net carbs | 75.11g | 68.4g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Magnesium | 32mg | 31mg | 0% |
| Sugar | 1.53g | N/A | |
| Copper | 0.166mg | 0.163mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.086mg | 0.14mg | 0% |
| Threonine | 0.221mg | 0.337mg | 0% |
| Isoleucine | 0.279mg | 0.456mg | 0% |
| Leucine | 0.523mg | 0.832mg | 0% |
| Lysine | 0.189mg | 0.278mg | 0% |
| Methionine | 0.145mg | 0.211mg | 0% |
| Phenylalanine | 0.32mg | 0.586mg | 0% |
| Valine | 0.374mg | 0.514mg | 0% |
| Histidine | 0.15mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +46.2% |
| Contains more OtherOther | +54.4% |
| Contains more ProteinProtein | +14.2% |
| Contains more FatsFats | +381.8% |
~equal in
Carbs
~73.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.7% |
| Contains more Mono. FatMonounsaturated fat | +720.1% |
| Contains more Poly. FatPolyunsaturated fat | +237.7% |
