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Pilaf vs. French toast — In-Depth Nutrition Comparison

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Differences between pilaf and french toast

  • Pilaf has more folate, vitamin B1, manganese, vitamin B3, vitamin B6, and selenium, while french toast has more vitamin B2 and vitamin B12.
  • Pilaf's daily need coverage for folate is 42% higher.
  • French toast contains 5 times less vitamin B6 than pilaf. Pilaf contains 0.4mg of vitamin B6, while french toast contains 0.074mg.
  • The amount of sodium in french toast is lower.

The food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Pilaf vs French toast 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
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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +88.2%
Contains more PotassiumPotassium +40.3%
Contains more IronIron +46.1%
Contains more CopperCopper +186.2%
Contains more ZincZinc +50.7%
Contains more PhosphorusPhosphorus +31.6%
Contains more ManganeseManganese +369.1%
Contains more SeleniumSelenium +61.2%
Contains more CalciumCalcium +20.5%
Contains less SodiumSodium -63.2%

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
9
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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +1266.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +195.6%
Contains more Vitamin B3Vitamin B3 +276.4%
Contains more Vitamin B5Vitamin B5 +30.2%
Contains more Vitamin B6Vitamin B6 +440.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +393%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin B2Vitamin B2 +269%
Contains more Vitamin B12Vitamin B12 +1450%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +35.3%
Contains more CarbsCarbs +205.2%
Contains more OtherOther +114.4%
Contains more FatsFats +688.3%
Contains more WaterWater +580.3%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Mono. FatMonounsaturated fat +1112.9%
Contains more Poly. FatPolyunsaturated fat +588.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf French toast DV% diff.
Folate 212µg 43µg 42%
Cholesterol 1mg 116mg 38%
Sodium 1303mg 479mg 36%
Vitamin B1 0.603mg 0.204mg 33%
Manganese 0.882mg 0.188mg 30%
Starch 71.23g 29%
Vitamin B3 6.127mg 1.628mg 28%
Vitamin B6 0.4mg 0.074mg 25%
Selenium 32.4µg 20.1µg 22%
Vitamin B2 0.087mg 0.321mg 18%
Carbs 76.31g 25g 17%
Fats 1.37g 10.8g 15%
Polyunsaturated fat 0.377g 2.594g 15%
Vitamin A 4µg 124µg 13%
Copper 0.166mg 0.058mg 12%
Vitamin B12 0.02µg 0.31µg 12%
Saturated fat 0.307g 2.723g 11%
Iron 2.44mg 1.67mg 10%
Monounsaturated fat 0.373g 4.524g 10%
Calories 359kcal 229kcal 7%
Phosphorus 154mg 117mg 5%
Protein 10.42g 7.7g 5%
Fiber 1.2g 5%
Vitamin C 4.1mg 0.3mg 4%
Magnesium 32mg 17mg 4%
Zinc 1.01mg 0.67mg 3%
Vitamin B5 0.715mg 0.549mg 3%
Choline 17.5mg 3%
Potassium 188mg 134mg 2%
Calcium 83mg 100mg 2%
Net carbs 75.11g 25g N/A
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0.094mg 0%
Threonine 0.221mg 0.305mg 0%
Isoleucine 0.279mg 0.375mg 0%
Leucine 0.523mg 0.621mg 0%
Lysine 0.189mg 0.413mg 0%
Methionine 0.145mg 0.188mg 0%
Phenylalanine 0.32mg 0.389mg 0%
Valine 0.374mg 0.419mg 0%
Histidine 0.15mg 0.179mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf French toast
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
25%
French toast
Minerals Daily Need Coverage Score
77%
Pilaf
40%
French toast

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 115mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 2.416g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 7)
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 Sugar?
French toast
French toast is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
French toast
French toast contains less Sodium (difference - 824mg)
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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.