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  6. Pilaf vs. Pastry

Pilaf vs. Pastry — In-Depth Nutrition Comparison

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How are Pilaf and Pastry different?

  • Pilaf is higher in Folate, Vitamin B6, Manganese, Vitamin B1, Selenium, Vitamin B5, and Phosphorus, however, Pastry is richer in Vitamin B2.
  • Daily need coverage for Saturated Fat from Pastry is 47% higher.
  • Pastry has less Sodium.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Puff pastry, frozen, ready-to-bake are the varieties used in this article.

Infographic

Pilaf vs Pastry 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
Pastry
Pastry
Contains more Calcium +730%
Contains more Magnesium +100%
Contains more Phosphorus +156.7%
Contains more Potassium +208.2%
Contains more Zinc +90.6%
Contains more Copper +45.6%
Contains more Manganese +80.7%
Contains more Selenium +33.9%
Contains less Sodium -80.9%
Equal in Iron - 2.56
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains more Calcium +730%
Contains more Magnesium +100%
Contains more Phosphorus +156.7%
Contains more Potassium +208.2%
Contains more Zinc +90.6%
Contains more Copper +45.6%
Contains more Manganese +80.7%
Contains more Selenium +33.9%
Contains less Sodium -80.9%
Equal in Iron - 2.56

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
Pastry
Pastry
Contains more Vitamin A +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +51.5%
Contains more Vitamin B3 +47%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +1804.8%
Contains more Folate +171.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1250%
Contains more Vitamin B2 +225.3%
Contains more Vitamin K +3120%
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%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin A +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +51.5%
Contains more Vitamin B3 +47%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +1804.8%
Contains more Folate +171.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1250%
Contains more Vitamin B2 +225.3%
Contains more Vitamin K +3120%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
:
2
Pastry
Pastry
Contains more Protein +42.7%
Contains more Carbs +69.2%
Contains more Other +286%
Contains more Fats +2681%
Equal in Water - 8.5
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
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Protein +42.7%
Contains more Carbs +69.2%
Contains more Other +286%
Contains more Fats +2681%
Equal in Water - 8.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
Pastry
Pastry
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +5690.1%
Contains more Polyunsaturated fat +1198.1%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +5690.1%
Contains more Polyunsaturated fat +1198.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Pastry Opinion
Net carbs 75.11g 43.6g Pilaf
Protein 10.42g 7.3g Pilaf
Fats 1.37g 38.1g Pastry
Carbs 76.31g 45.1g Pilaf
Calories 359kcal 551kcal Pastry
Starch 71.23g Pilaf
Sugar 1.53g 0.74g Pastry
Fiber 1.2g 1.5g Pastry
Calcium 83mg 10mg Pilaf
Iron 2.44mg 2.56mg Pastry
Magnesium 32mg 16mg Pilaf
Phosphorus 154mg 60mg Pilaf
Potassium 188mg 61mg Pilaf
Sodium 1303mg 249mg Pastry
Zinc 1.01mg 0.53mg Pilaf
Copper 0.166mg 0.114mg Pilaf
Manganese 0.882mg 0.488mg Pilaf
Selenium 32.4µg 24.2µg Pilaf
Vitamin A 14IU 1IU Pilaf
Vitamin A RAE 4µg 0µg Pilaf
Vitamin E 0.04mg 0.54mg Pastry
Vitamin C 4.1mg 0mg Pilaf
Vitamin B1 0.603mg 0.398mg Pilaf
Vitamin B2 0.087mg 0.283mg Pastry
Vitamin B3 6.127mg 4.168mg Pilaf
Vitamin B5 0.715mg 0mg Pilaf
Vitamin B6 0.4mg 0.021mg Pilaf
Folate 212µg 78µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 16.1µg Pastry
Tryptophan 0.086mg 0.085mg Pilaf
Threonine 0.221mg 0.196mg Pilaf
Isoleucine 0.279mg 0.272mg Pilaf
Leucine 0.523mg 0.508mg Pilaf
Lysine 0.189mg 0.142mg Pilaf
Methionine 0.145mg 0.129mg Pilaf
Phenylalanine 0.32mg 0.362mg Pastry
Valine 0.374mg 0.308mg Pilaf
Histidine 0.15mg 0.156mg Pastry
Cholesterol 1mg 0mg Pastry
Saturated Fat 0.307g 9.643g Pilaf
Monounsaturated Fat 0.373g 21.597g Pastry
Polyunsaturated fat 0.377g 4.894g Pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Pastry
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
30%
Pastry
Minerals Daily Need Coverage Score
77%
Pilaf
42%
Pastry

Comparison summary

Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 9.336g)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Pastry
Pastry contains less Sodium (difference - 1054mg)
Which food is lower in Cholesterol?
Pastry
Pastry is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 1)
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.