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  6. Pilaf vs. French toast

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 A RAE.
  • 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
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
Pilaf
8
:
2
French toast
French toast
Contains more Iron +46.1%
Contains more Magnesium +88.2%
Contains more Phosphorus +31.6%
Contains more Potassium +40.3%
Contains more Zinc +50.7%
Contains more Copper +186.2%
Contains more Manganese +369.1%
Contains more Selenium +61.2%
Contains more Calcium +20.5%
Contains less Sodium -63.2%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
French toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 63% 13% 51% 12% 63% 19% 20% 25% 110%
Contains more Iron +46.1%
Contains more Magnesium +88.2%
Contains more Phosphorus +31.6%
Contains more Potassium +40.3%
Contains more Zinc +50.7%
Contains more Copper +186.2%
Contains more Manganese +369.1%
Contains more Selenium +61.2%
Contains more Calcium +20.5%
Contains less Sodium -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
Pilaf
9
:
3
French toast
French toast
Contains more Vitamin C +1266.7%
Contains more Vitamin B1 +195.6%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +30.2%
Contains more Vitamin B6 +440.5%
Contains more Folate +393%
Contains more Vitamin A +3492.9%
Contains more Vitamin B2 +269%
Contains more Vitamin B12 +1450%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
French toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 0% 0% 1% 51% 75% 31% 33% 18% 33% 39% 0%
Contains more Vitamin C +1266.7%
Contains more Vitamin B1 +195.6%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +30.2%
Contains more Vitamin B6 +440.5%
Contains more Folate +393%
Contains more Vitamin A +3492.9%
Contains more Vitamin B2 +269%
Contains more Vitamin B12 +1450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
:
2
French toast
French toast
Contains more Protein +35.3%
Contains more Carbs +205.2%
Contains more Other +114.4%
Contains more Fats +688.3%
Contains more Water +580.3%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
French toast
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 Protein +35.3%
Contains more Carbs +205.2%
Contains more Other +114.4%
Contains more Fats +688.3%
Contains more Water +580.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
French toast
French toast
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +1112.9%
Contains more Polyunsaturated fat +588.1%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
French toast
28% 46% 26%
Saturated Fat: 2.723 g
Monounsaturated Fat: 4.524 g
Polyunsaturated fat: 2.594 g
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +1112.9%
Contains more Polyunsaturated 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 Opinion
Net carbs 75.11g 25g Pilaf
Protein 10.42g 7.7g Pilaf
Fats 1.37g 10.8g French toast
Carbs 76.31g 25g Pilaf
Calories 359kcal 229kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g French toast
Fiber 1.2g Pilaf
Calcium 83mg 100mg French toast
Iron 2.44mg 1.67mg Pilaf
Magnesium 32mg 17mg Pilaf
Phosphorus 154mg 117mg Pilaf
Potassium 188mg 134mg Pilaf
Sodium 1303mg 479mg French toast
Zinc 1.01mg 0.67mg Pilaf
Copper 0.166mg 0.058mg Pilaf
Manganese 0.882mg 0.188mg Pilaf
Selenium 32.4µg 20.1µg Pilaf
Vitamin A 14IU 503IU French toast
Vitamin A RAE 4µg 124µg French toast
Vitamin E 0.04mg Pilaf
Vitamin C 4.1mg 0.3mg Pilaf
Vitamin B1 0.603mg 0.204mg Pilaf
Vitamin B2 0.087mg 0.321mg French toast
Vitamin B3 6.127mg 1.628mg Pilaf
Vitamin B5 0.715mg 0.549mg Pilaf
Vitamin B6 0.4mg 0.074mg Pilaf
Folate 212µg 43µg Pilaf
Vitamin B12 0.02µg 0.31µg French toast
Vitamin K 0.5µg Pilaf
Tryptophan 0.086mg 0.094mg French toast
Threonine 0.221mg 0.305mg French toast
Isoleucine 0.279mg 0.375mg French toast
Leucine 0.523mg 0.621mg French toast
Lysine 0.189mg 0.413mg French toast
Methionine 0.145mg 0.188mg French toast
Phenylalanine 0.32mg 0.389mg French toast
Valine 0.374mg 0.419mg French toast
Histidine 0.15mg 0.179mg French toast
Cholesterol 1mg 116mg Pilaf
Saturated Fat 0.307g 2.723g Pilaf
Omega-3 - DHA 0g 0.01g French toast
Omega-3 - EPA 0g 0.001g French toast
Monounsaturated Fat 0.373g 4.524g French toast
Polyunsaturated fat 0.377g 2.594g French toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf French toast
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Pilaf
26%
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.