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  6. Pilaf vs. Swiss cheese

Pilaf vs. Swiss cheese — In-Depth Nutrition Comparison

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Important differences between pilaf and Swiss cheese

  • Pilaf has more folate, vitamin B1, vitamin B3, and manganese; however, Swiss cheese is richer in vitamin B12, calcium, and phosphorus.
  • Swiss cheese's daily need coverage for vitamin B12 is 127% more.
  • Pilaf contains 96 times more vitamin B3 than Swiss cheese. Pilaf contains 6.127mg of vitamin B3, while Swiss cheese contains 0.064mg.
  • Swiss cheese contains less sodium.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of Swiss cheese is 27.

The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Cheese, swiss.

Infographic

Pilaf vs Swiss cheese 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
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +161.1%
Contains more IronIron +1776.9%
Contains more CopperCopper +253.2%
Contains more ManganeseManganese +3292.3%
Contains more CalciumCalcium +972.3%
Contains more ZincZinc +332.7%
Contains more PhosphorusPhosphorus +272.7%
Contains less SodiumSodium -85.6%
~equal in Magnesium ~33mg
~equal in Selenium ~30µg

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
7
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +5381.8%
Contains more Vitamin B3Vitamin B3 +9473.4%
Contains more Vitamin B5Vitamin B5 +102.5%
Contains more Vitamin B6Vitamin B6 +463.4%
Contains more FolateFolate +2020%
Contains more CholineCholine +12.9%
Contains more Vitamin AVitamin A +7100%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B2Vitamin B2 +247.1%
Contains more Vitamin B12Vitamin B12 +15200%
Contains more Vitamin KVitamin K +180%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pilaf Swiss cheese DV% diff.
Vitamin B12 0.02µg 3.06µg 127%
Calcium 83mg 890mg 81%
Saturated fat 0.307g 18.227g 81%
Phosphorus 154mg 574mg 60%
Folate 212µg 10µg 51%
Vitamin B1 0.603mg 0.011mg 49%
Sodium 1303mg 187mg 49%
Fats 1.37g 30.99g 46%
Vitamin B3 6.127mg 0.064mg 38%
Manganese 0.882mg 0.026mg 37%
Protein 10.42g 26.96g 33%
Vitamin A 4µg 288µg 32%
Zinc 1.01mg 4.37mg 31%
Cholesterol 1mg 93mg 31%
Starch 71.23g 29%
Iron 2.44mg 0.13mg 29%
Carbs 76.31g 1.44g 25%
Vitamin B6 0.4mg 0.071mg 25%
Monounsaturated fat 0.373g 8.046g 19%
Vitamin B2 0.087mg 0.302mg 17%
Copper 0.166mg 0.047mg 13%
Vitamin B5 0.715mg 0.353mg 7%
Polyunsaturated fat 0.377g 1.341g 6%
Fiber 1.2g 0g 5%
Vitamin C 4.1mg 0mg 5%
Vitamin E 0.04mg 0.6mg 4%
Selenium 32.4µg 30µg 4%
Potassium 188mg 72mg 3%
Calories 359kcal 393kcal 2%
Vitamin K 0.5µg 1.4µg 1%
Net carbs 75.11g 1.44g N/A
Magnesium 32mg 33mg 0%
Sugar 1.53g 0g N/A
Trans fat 0g 0.987g N/A
Choline 17.5mg 15.5mg 0%
Tryptophan 0.086mg 0.401mg 0%
Threonine 0.221mg 1.038mg 0%
Isoleucine 0.279mg 1.537mg 0%
Leucine 0.523mg 2.959mg 0%
Lysine 0.189mg 2.585mg 0%
Methionine 0.145mg 0.784mg 0%
Phenylalanine 0.32mg 1.662mg 0%
Valine 0.374mg 2.139mg 0%
Histidine 0.15mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +5199.3%
Contains more OtherOther +29.5%
Contains more ProteinProtein +158.7%
Contains more FatsFats +2162%
Contains more WaterWater +368%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
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% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +2057.1%
Contains more Poly. FatPolyunsaturated fat +255.7%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.