Pilaf vs. Pretzel — In-Depth Nutrition Comparison
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How are pilaf and pretzel different?
- Pilaf is higher in selenium, vitamin B6, vitamin B1, folate, vitamin B5, and calcium; however, pretzel is richer in iron, vitamin B2, fiber, and manganese.
- Daily need coverage for selenium for pilaf is 51% higher.
- Pilaf contains 5 times more vitamin B6 than pretzel. While pilaf contains 0.4mg of vitamin B6, pretzel contains only 0.074mg.
- Pilaf has a lower glycemic index (60) than pretzel (83).
Rice and vermicelli mix, rice pilaf flavor, unprepared and Snacks, pretzels, hard, plain, salted are the varieties used in this article.
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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 CalciumCalcium | +207.4% |
| Contains more PhosphorusPhosphorus | +20.3% |
| Contains more SeleniumSelenium | +636.4% |
| Contains more PotassiumPotassium | +18.6% |
| Contains more IronIron | +87.7% |
| Contains more ManganeseManganese | +15.1% |
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 | +95.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +42.2% |
| Contains more Vitamin B3Vitamin B3 | +16.3% |
| Contains more Vitamin B5Vitamin B5 | +122% |
| Contains more Vitamin B6Vitamin B6 | +440.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +27.7% |
| Contains more Vitamin EVitamin E | +1075% |
| Contains more Vitamin B2Vitamin B2 | +281.6% |
| Contains more Vitamin KVitamin K | +460% |
| Contains more CholineCholine | +68.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 4.4µg | 51% |
| Iron | 2.44mg | 4.58mg | 27% |
| Vitamin B6 | 0.4mg | 0.074mg | 25% |
| Vitamin B2 | 0.087mg | 0.332mg | 19% |
| Vitamin B1 | 0.603mg | 0.424mg | 15% |
| Folate | 212µg | 166µg | 12% |
| Fiber | 1.2g | 3.4g | 9% |
| Vitamin B5 | 0.715mg | 0.322mg | 8% |
| Manganese | 0.882mg | 1.015mg | 6% |
| Polyunsaturated fat | 0.377g | 1.291g | 6% |
| Calcium | 83mg | 27mg | 6% |
| Vitamin B3 | 6.127mg | 5.27mg | 5% |
| Phosphorus | 154mg | 128mg | 4% |
| Sodium | 1303mg | 1240mg | 3% |
| Vitamin E | 0.04mg | 0.47mg | 3% |
| Vitamin K | 0.5µg | 2.8µg | 2% |
| Choline | 17.5mg | 29.5mg | 2% |
| Vitamin C | 4.1mg | 2.1mg | 2% |
| Fats | 1.37g | 2.93g | 2% |
| Monounsaturated fat | 0.373g | 0.727g | 1% |
| Protein | 10.42g | 10.04g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Calories | 359kcal | 384kcal | 1% |
| Starch | 71.23g | 72.58g | 1% |
| Copper | 0.166mg | 0.156mg | 1% |
| Potassium | 188mg | 223mg | 1% |
| Magnesium | 32mg | 29mg | 1% |
| Carbs | 76.31g | 80.39g | 1% |
| Net carbs | 75.11g | 76.99g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 2.21g | N/A |
| Zinc | 1.01mg | 1.04mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Trans fat | 0g | 0.004g | N/A |
| Saturated fat | 0.307g | 0.391g | 0% |
| Tryptophan | 0.086mg | 0.097mg | 0% |
| Threonine | 0.221mg | 0.25mg | 0% |
| Isoleucine | 0.279mg | 0.407mg | 0% |
| Leucine | 0.523mg | 0.757mg | 0% |
| Lysine | 0.189mg | 0.257mg | 0% |
| Methionine | 0.145mg | 0.177mg | 0% |
| Phenylalanine | 0.32mg | 0.52mg | 0% |
| Valine | 0.374mg | 0.48mg | 0% |
| Histidine | 0.15mg | 0.22mg | 0% |
| Fructose | 0g | 0.31g | 0% |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +156.9% |
| Contains more FatsFats | +113.9% |
~equal in
Protein
~10.04g
~equal in
Carbs
~80.39g
~equal in
Other
~3.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.5% |
| Contains more Mono. FatMonounsaturated fat | +94.9% |
| Contains more Poly. FatPolyunsaturated fat | +242.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +590% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~72.58g
~equal in
Lactose
~0g
~equal in
Maltose
~1.11g
~equal in
Galactose
~0g
