Pilaf vs. Graham cracker — In-Depth Nutrition Comparison
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A recap on differences between Pilaf and Graham cracker
- Pilaf has more Selenium, Folate, Vitamin B1, Vitamin B6, and Vitamin B3, however, Graham cracker is higher in Vitamin B2, Iron, Vitamin K, and Vitamin E .
- Pilaf covers your daily Selenium needs 47% more than Graham cracker.
- Graham cracker contains 3 times less Sodium than Pilaf. Pilaf contains 1303mg of Sodium, while Graham cracker contains 459mg.
Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Cookies, graham crackers, plain or honey (includes cinnamon).
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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
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Potassium
+10.6%
Contains
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Selenium
+414.3%
Contains
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Iron
+54.9%
Contains
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Magnesium
+25%
Contains
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Phosphorus
+20.1%
Contains
less
Sodium
-64.8%
Contains
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Manganese
+15.5%
Equal in Calcium - 77
Equal in Potassium - 170
Equal in Zinc - 0.96
Equal in Copper - 0.17
Contains
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Potassium
+10.6%
Contains
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Selenium
+414.3%
Contains
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Iron
+54.9%
Contains
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Magnesium
+25%
Contains
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Phosphorus
+20.1%
Contains
less
Sodium
-64.8%
Contains
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Manganese
+15.5%
Equal in Calcium - 77
Equal in Potassium - 170
Equal in Zinc - 0.96
Equal in Copper - 0.17
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
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Vitamin A
+600%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+127.5%
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Vitamin B3
+38%
Contains
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Vitamin B5
+70.2%
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Vitamin B6
+156.4%
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Folate
+133%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+3675%
Contains
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Vitamin B2
+264.4%
Contains
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Vitamin K
+2760%
Contains
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Vitamin A
+600%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+127.5%
Contains
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Vitamin B3
+38%
Contains
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Vitamin B5
+70.2%
Contains
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Vitamin B6
+156.4%
Contains
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Folate
+133%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+3675%
Contains
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Vitamin B2
+264.4%
Contains
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Vitamin K
+2760%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+55.8%
Contains
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Water
+137.2%
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Other
+132.5%
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Fats
+673.7%
Equal in Carbs - 77.66
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains
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Protein
+55.8%
Contains
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Water
+137.2%
Contains
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Other
+132.5%
Contains
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Fats
+673.7%
Equal in Carbs - 77.66
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-81.2%
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Monounsaturated Fat
+572.7%
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Polyunsaturated fat
+1329.2%
Saturated Fat:
0.307 g
Monounsaturated Fat:
0.373 g
Polyunsaturated fat:
0.377 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
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Saturated Fat
-81.2%
Contains
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Monounsaturated Fat
+572.7%
Contains
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Polyunsaturated fat
+1329.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+53%
Contains
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Maltose
+∞%
Contains
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Sucrose
+7506.7%
Contains
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Glucose
+940%
Contains
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Fructose
+∞%
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
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+53%
Contains
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Maltose
+∞%
Contains
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Sucrose
+7506.7%
Contains
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Glucose
+940%
Contains
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Fructose
+∞%
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 Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 75.11g | 74.26g |
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| Protein | 10.42g | 6.69g |
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| Fats | 1.37g | 10.6g |
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| Carbs | 76.31g | 77.66g |
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| Calories | 359kcal | 430kcal |
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| Starch | 71.23g | 46.56g |
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| Fructose | 0g | 0.99g |
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| Sugar | 1.53g | 24.85g |
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| Fiber | 1.2g | 3.4g |
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| Calcium | 83mg | 77mg |
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| Iron | 2.44mg | 3.78mg |
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| Magnesium | 32mg | 40mg |
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| Phosphorus | 154mg | 185mg |
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| Potassium | 188mg | 170mg |
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| Sodium | 1303mg | 459mg |
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| Zinc | 1.01mg | 0.96mg |
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| Copper | 0.166mg | 0.17mg |
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| Manganese | 0.882mg | 1.019mg |
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| Selenium | 32.4µg | 6.3µg |
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| Vitamin A | 14IU | 2IU |
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| Vitamin A RAE | 4µg | 0µg |
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| Vitamin E | 0.04mg | 1.51mg |
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| Vitamin C | 4.1mg | 0mg |
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| Vitamin B1 | 0.603mg | 0.265mg |
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| Vitamin B2 | 0.087mg | 0.317mg |
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| Vitamin B3 | 6.127mg | 4.439mg |
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| Vitamin B5 | 0.715mg | 0.42mg |
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| Vitamin B6 | 0.4mg | 0.156mg |
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| Folate | 212µg | 91µg |
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| Vitamin B12 | 0.02µg | 0µg |
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| Vitamin K | 0.5µg | 14.3µg |
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| Tryptophan | 0.086mg |
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| Threonine | 0.221mg |
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| Isoleucine | 0.279mg |
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| Leucine | 0.523mg |
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| Lysine | 0.189mg |
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| Methionine | 0.145mg |
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| Phenylalanine | 0.32mg |
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| Valine | 0.374mg |
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| Histidine | 0.15mg |
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| Cholesterol | 1mg | 0mg |
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| Trans Fat | 0g | 0.055g |
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| Saturated Fat | 0.307g | 1.633g |
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| Monounsaturated Fat | 0.373g | 2.509g |
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| Polyunsaturated fat | 0.377g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
50%
35%
Minerals Daily Need Coverage Score
77%
60%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 23.32g)
Which food is lower in Saturated Fat?
Pilaf is lower in Saturated Fat (difference - 1.326g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 844mg)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 1mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.