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Pilaf vs. Powdered milk — In-Depth Nutrition Comparison

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The main differences between pilaf and powdered milk

  • Pilaf has more folate, manganese, and vitamin B3; however, powdered milk has more vitamin B12, phosphorus, vitamin B2, calcium, and potassium.
  • Daily need coverage for vitamin B12 for powdered milk is 135% higher.
  • Powdered milk has 22 times less manganese than pilaf. Pilaf has 0.882mg of manganese, while powdered milk has 0.04mg.
  • Powdered milk is lower in sodium.
  • Pilaf has a higher glycemic index than powdered milk.

Food types used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Milk, dry, whole, without added vitamin D.

Infographic

Pilaf vs Powdered milk 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +419.1%
Contains more CopperCopper +107.5%
Contains more ManganeseManganese +2105%
Contains more SeleniumSelenium +98.8%
Contains more MagnesiumMagnesium +165.6%
Contains more CalciumCalcium +998.8%
Contains more PotassiumPotassium +607.4%
Contains more ZincZinc +230.7%
Contains more PhosphorusPhosphorus +403.9%
Contains less SodiumSodium -71.5%

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin B1Vitamin B1 +113.1%
Contains more Vitamin B3Vitamin B3 +848.5%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more FolateFolate +473%
Contains more Vitamin CVitamin C +109.8%
Contains more Vitamin AVitamin A +6350%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1285.1%
Contains more Vitamin B5Vitamin B5 +217.6%
Contains more Vitamin B12Vitamin B12 +16150%
Contains more Vitamin KVitamin K +340%
Contains more CholineCholine +570.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more CarbsCarbs +98.6%
Contains more WaterWater +225.5%
Contains more ProteinProtein +152.6%
Contains more FatsFats +1849.6%
Contains more OtherOther +57.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +2024.4%
Contains more Poly. FatPolyunsaturated fat +76.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Powdered milk DV% diff.
Vitamin B12 0.02µg 3.25µg 135%
Phosphorus 154mg 776mg 89%
Vitamin B2 0.087mg 1.205mg 86%
Calcium 83mg 912mg 83%
Saturated fat 0.307g 16.742g 75%
Folate 212µg 37µg 44%
Sodium 1303mg 371mg 41%
Fats 1.37g 26.71g 39%
Manganese 0.882mg 0.04mg 37%
Potassium 188mg 1330mg 34%
Vitamin B3 6.127mg 0.646mg 34%
Cholesterol 1mg 97mg 32%
Protein 10.42g 26.32g 32%
Vitamin B5 0.715mg 2.271mg 31%
Starch 71.23g 29%
Selenium 32.4µg 16.3µg 29%
Vitamin A 4µg 258µg 28%
Vitamin B1 0.603mg 0.283mg 27%
Iron 2.44mg 0.47mg 25%
Zinc 1.01mg 3.34mg 21%
Monounsaturated fat 0.373g 7.924g 19%
Choline 17.5mg 117.4mg 18%
Magnesium 32mg 85mg 13%
Carbs 76.31g 38.42g 13%
Copper 0.166mg 0.08mg 10%
Vitamin B6 0.4mg 0.302mg 8%
Calories 359kcal 496kcal 7%
Fiber 1.2g 0g 5%
Vitamin C 4.1mg 8.6mg 5%
Vitamin E 0.04mg 0.58mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Polyunsaturated fat 0.377g 0.665g 2%
Vitamin K 0.5µg 2.2µg 1%
Net carbs 75.11g 38.42g N/A
Sugar 1.53g 38.42g N/A
Tryptophan 0.086mg 0.371mg 0%
Threonine 0.221mg 1.188mg 0%
Isoleucine 0.279mg 1.592mg 0%
Leucine 0.523mg 2.578mg 0%
Lysine 0.189mg 2.087mg 0%
Methionine 0.145mg 0.66mg 0%
Phenylalanine 0.32mg 1.271mg 0%
Valine 0.374mg 1.762mg 0%
Histidine 0.15mg 0.714mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Powdered milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Pilaf
93%
Powdered milk
Minerals Daily Need Coverage Score
77%
Pilaf
106%
Powdered milk

Comparison summary

Which food contains less Sodium?
Powdered milk
Powdered milk contains less Sodium (difference - 932mg)
Which food is lower in glycemic index?
Powdered milk
Powdered milk is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 96mg)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 36.89g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 16.435g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2.2)
Which food is richer in minerals?
?
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.

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.