Pilaf vs. Gouda cheese — In-Depth Nutrition Comparison
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The main differences between pilaf and gouda cheese
- Pilaf has more vitamin B1, folate, vitamin B3, manganese, and selenium; however, gouda cheese has more vitamin B12, calcium, and phosphorus.
- Daily need coverage for saturated fat for gouda cheese is 87% higher.
- Gouda cheese has 97 times less vitamin B3 than pilaf. Pilaf has 6.127mg of vitamin B3, while gouda cheese has 0.063mg.
- Pilaf is lower in saturated fat.
- Pilaf has a higher glycemic index than gouda cheese.
Food types used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Cheese, gouda.
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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 | +55.4% |
| Contains more IronIron | +916.7% |
| Contains more CopperCopper | +361.1% |
| Contains more ManganeseManganese | +7918.2% |
| Contains more SeleniumSelenium | +123.4% |
| Contains more CalciumCalcium | +743.4% |
| Contains more ZincZinc | +286.1% |
| Contains more PhosphorusPhosphorus | +254.5% |
| Contains less SodiumSodium | -37.1% |
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 B1Vitamin B1 | +1910% |
| Contains more Vitamin B3Vitamin B3 | +9625.4% |
| Contains more Vitamin B5Vitamin B5 | +110.3% |
| Contains more Vitamin B6Vitamin B6 | +400% |
| Contains more FolateFolate | +909.5% |
| Contains more CholineCholine | +13.6% |
| Contains more Vitamin AVitamin A | +4025% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +283.9% |
| Contains more Vitamin B12Vitamin B12 | +7600% |
| Contains more Vitamin KVitamin K | +360% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
| Contains more CarbsCarbs | +3337.4% |
| Contains more ProteinProtein | +139.3% |
| Contains more FatsFats | +1902.9% |
| Contains more WaterWater | +415.7% |
~equal in
Other
~3.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
Saturated fat:
Sat. Fat
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +1976.9% |
| Contains more Poly. FatPolyunsaturated fat | +74.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.307g | 17.614g | 79% |
| Vitamin B12 | 0.02µg | 1.54µg | 63% |
| Calcium | 83mg | 700mg | 62% |
| Phosphorus | 154mg | 546mg | 56% |
| Folate | 212µg | 21µg | 48% |
| Vitamin B1 | 0.603mg | 0.03mg | 48% |
| Fats | 1.37g | 27.44g | 40% |
| Vitamin B3 | 6.127mg | 0.063mg | 38% |
| Manganese | 0.882mg | 0.011mg | 38% |
| Cholesterol | 1mg | 114mg | 38% |
| Selenium | 32.4µg | 14.5µg | 33% |
| Starch | 71.23g | 29% | |
| Protein | 10.42g | 24.94g | 29% |
| Iron | 2.44mg | 0.24mg | 28% |
| Zinc | 1.01mg | 3.9mg | 26% |
| Vitamin B6 | 0.4mg | 0.08mg | 25% |
| Carbs | 76.31g | 2.22g | 25% |
| Sodium | 1303mg | 819mg | 21% |
| Vitamin B2 | 0.087mg | 0.334mg | 19% |
| Vitamin A | 4µg | 165µg | 18% |
| Monounsaturated fat | 0.373g | 7.747g | 18% |
| Copper | 0.166mg | 0.036mg | 14% |
| Vitamin B5 | 0.715mg | 0.34mg | 8% |
| Fiber | 1.2g | 0g | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Potassium | 188mg | 121mg | 2% |
| Vitamin K | 0.5µg | 2.3µg | 2% |
| Polyunsaturated fat | 0.377g | 0.657g | 2% |
| Magnesium | 32mg | 29mg | 1% |
| Vitamin E | 0.04mg | 0.24mg | 1% |
| Calories | 359kcal | 356kcal | 0% |
| Net carbs | 75.11g | 2.22g | N/A |
| Sugar | 1.53g | 2.22g | N/A |
| Choline | 17.5mg | 15.4mg | 0% |
| Tryptophan | 0.086mg | 0.352mg | 0% |
| Threonine | 0.221mg | 0.93mg | 0% |
| Isoleucine | 0.279mg | 1.306mg | 0% |
| Leucine | 0.523mg | 2.564mg | 0% |
| Lysine | 0.189mg | 2.654mg | 0% |
| Methionine | 0.145mg | 0.719mg | 0% |
| Phenylalanine | 0.32mg | 1.431mg | 0% |
| Valine | 0.374mg | 1.806mg | 0% |
| Histidine | 0.15mg | 1.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
47%
32%
Minerals Daily Need Coverage Score
77%
79%
Comparison summary
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 113mg)
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 0.69g)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 17.307g)
Which food is cheaper?
Pilaf is cheaper (difference - $2)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food contains less Sodium?
Gouda cheese contains less Sodium (difference - 484mg)
Which food is lower in glycemic index?
Gouda cheese is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.