Pilaf vs. Pancake — In-Depth Nutrition Comparison
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A recap on differences between pilaf and pancake
- Pilaf has more folate, vitamin B1, selenium, manganese, vitamin B3, and vitamin B6; however, pancake is higher in vitamin B2 and calcium.
- Pilaf covers your daily folate needs 44% more than pancake.
- Pancake contains 9 times less vitamin B6 than pilaf. Pilaf contains 0.4mg of vitamin B6, while pancake contains 0.046mg.
- Pancake has less sodium.
Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Pancakes, plain, prepared from recipe.
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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 MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +42.4% |
| Contains more IronIron | +35.6% |
| Contains more CopperCopper | +238.8% |
| Contains more ZincZinc | +80.4% |
| Contains more ManganeseManganese | +341% |
| Contains more SeleniumSelenium | +117.4% |
| Contains more CalciumCalcium | +163.9% |
| Contains less SodiumSodium | -66.3% |
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 | +1266.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B3Vitamin B3 | +291% |
| Contains more Vitamin B5Vitamin B5 | +76.5% |
| Contains more Vitamin B6Vitamin B6 | +769.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +457.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +1250% |
| Contains more Vitamin B2Vitamin B2 | +223% |
| Contains more Vitamin B12Vitamin B12 | +1000% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +62.8% |
| Contains more CarbsCarbs | +169.6% |
| Contains more OtherOther | +43% |
| Contains more FatsFats | +608% |
| Contains more WaterWater | +558% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.5% |
| Contains more Mono. FatMonounsaturated fat | +563.3% |
| Contains more Poly. FatPolyunsaturated fat | +1079.6% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 212µg | 38µg | 44% |
| Sodium | 1303mg | 439mg | 38% |
| Vitamin B1 | 0.603mg | 0.201mg | 34% |
| Selenium | 32.4µg | 14.9µg | 32% |
| Manganese | 0.882mg | 0.2mg | 30% |
| Vitamin B3 | 6.127mg | 1.567mg | 29% |
| Starch | 71.23g | 29% | |
| Polyunsaturated fat | 0.377g | 4.447g | 27% |
| Vitamin B6 | 0.4mg | 0.046mg | 27% |
| Cholesterol | 1mg | 59mg | 19% |
| Carbs | 76.31g | 28.3g | 16% |
| Vitamin B2 | 0.087mg | 0.281mg | 15% |
| Calcium | 83mg | 219mg | 14% |
| Copper | 0.166mg | 0.049mg | 13% |
| Fats | 1.37g | 9.7g | 13% |
| Saturated fat | 0.307g | 2.122g | 8% |
| Iron | 2.44mg | 1.8mg | 8% |
| Protein | 10.42g | 6.4g | 8% |
| Vitamin B12 | 0.02µg | 0.22µg | 8% |
| Calories | 359kcal | 227kcal | 7% |
| Vitamin A | 4µg | 54µg | 6% |
| Vitamin B5 | 0.715mg | 0.405mg | 6% |
| Monounsaturated fat | 0.373g | 2.474g | 5% |
| Fiber | 1.2g | 5% | |
| Zinc | 1.01mg | 0.56mg | 4% |
| Vitamin C | 4.1mg | 0.3mg | 4% |
| Magnesium | 32mg | 16mg | 4% |
| Choline | 17.5mg | 3% | |
| Potassium | 188mg | 132mg | 2% |
| Phosphorus | 154mg | 159mg | 1% |
| Net carbs | 75.11g | 28.3g | N/A |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.086mg | 0.08mg | 0% |
| Threonine | 0.221mg | 0.237mg | 0% |
| Isoleucine | 0.279mg | 0.297mg | 0% |
| Leucine | 0.523mg | 0.513mg | 0% |
| Lysine | 0.189mg | 0.321mg | 0% |
| Methionine | 0.145mg | 0.147mg | 0% |
| Phenylalanine | 0.32mg | 0.319mg | 0% |
| Valine | 0.374mg | 0.335mg | 0% |
| Histidine | 0.15mg | 0.152mg | 0% |
| Omega-3 - DHA | 0g | 0.005g | N/A |
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%
20%
Minerals Daily Need Coverage Score
77%
42%
Comparison summary
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 58mg)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 1.815g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Pancake is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Pancake contains less Sodium (difference - 864mg)
Which food is cheaper?
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The foods are relatively equal in price ($)