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Pilaf vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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Significant differences between pilaf and saltine cracker (includes oyster, soda, soup)

  • Pilaf has more selenium, vitamin B6, folate, manganese, and phosphorus; however, saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B2, vitamin K, and vitamin B1.
  • Pilaf covers your daily selenium needs 40% more than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup) has 5 times less vitamin B6 than pilaf. Pilaf has 0.4mg of vitamin B6, while saltine cracker (includes oyster, soda, soup) has 0.086mg.
  • Saltine cracker (includes oyster, soda, soup) contains less sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index. The glycemic index of saltine cracker (includes oyster, soda, soup) is 74, while the glycemic index of pilaf is 60.

Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Crackers, saltines (includes oyster, soda, soup).

Infographic

Pilaf vs Saltine cracker (includes oyster, soda, soup) 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
8
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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +336.8%
Contains more PotassiumPotassium +23.7%
Contains more CopperCopper +19.4%
Contains more ZincZinc +46.4%
Contains more PhosphorusPhosphorus +51%
Contains more ManganeseManganese +28.6%
Contains more SeleniumSelenium +214.6%
Contains more IronIron +128.3%
Contains less SodiumSodium -27.8%

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
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 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 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B5Vitamin B5 +33.4%
Contains more Vitamin B6Vitamin B6 +365.1%
Contains more FolateFolate +58.2%
Contains more Vitamin EVitamin E +2775%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B2Vitamin B2 +459.8%
Contains more Vitamin B12Vitamin B12 +350%
Contains more Vitamin KVitamin K +4980%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.442mg
~equal in Choline ~16.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +59.2%
Contains more OtherOther +37.9%
Contains more FatsFats +530.7%
~equal in Protein ~9.46g
~equal in Carbs ~74.05g

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -81.4%
Contains more Mono. FatMonounsaturated fat +432.4%
Contains more Poly. FatPolyunsaturated fat +1182.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
3
98%
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
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +15.3%
Contains more GlucoseGlucose +20%
Contains more FructoseFructose +∞%
~equal in Starch ~67.83g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Saltine cracker (includes oyster, soda, soup)
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pilaf Saltine cracker (includes oyster, soda, soup) DV% diff.
Selenium 32.4µg 10.3µg 40%
Iron 2.44mg 5.57mg 39%
Vitamin B2 0.087mg 0.487mg 31%
Polyunsaturated fat 0.377g 4.835g 30%
Vitamin B6 0.4mg 0.086mg 24%
Vitamin K 0.5µg 25.4µg 21%
Folate 212µg 134µg 20%
Sodium 1303mg 941mg 16%
Fats 1.37g 8.64g 11%
Manganese 0.882mg 0.686mg 9%
Vitamin B1 0.603mg 0.702mg 8%
Phosphorus 154mg 102mg 7%
Vitamin E 0.04mg 1.15mg 7%
Fiber 1.2g 2.8g 6%
Calcium 83mg 19mg 6%
Saturated fat 0.307g 1.653g 6%
Vitamin C 4.1mg 0mg 5%
Monounsaturated fat 0.373g 1.986g 4%
Vitamin B5 0.715mg 0.536mg 4%
Vitamin B12 0.02µg 0.09µg 3%
Calories 359kcal 418kcal 3%
Zinc 1.01mg 0.69mg 3%
Copper 0.166mg 0.139mg 3%
Vitamin B3 6.127mg 6.442mg 2%
Protein 10.42g 9.46g 2%
Magnesium 32mg 23mg 2%
Starch 71.23g 67.83g 1%
Potassium 188mg 152mg 1%
Carbs 76.31g 74.05g 1%
Net carbs 75.11g 71.25g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 1.29g N/A
Vitamin A 4µg 1µg 0%
Trans fat 0g 0.167g N/A
Choline 17.5mg 16.7mg 0%
Tryptophan 0.086mg 0.116mg 0%
Threonine 0.221mg 0.268mg 0%
Isoleucine 0.279mg 0.333mg 0%
Leucine 0.523mg 0.652mg 0%
Lysine 0.189mg 0.172mg 0%
Methionine 0.145mg 0.147mg 0%
Phenylalanine 0.32mg 0.45mg 0%
Valine 0.374mg 0.399mg 0%
Histidine 0.15mg 0.197mg 0%
Fructose 0g 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
77%
Pilaf
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) contains less Sodium (difference - 362mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 1.346g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 14)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2.4)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
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.

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.