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Pilaf vs. Veggie burger — In-Depth Nutrition Comparison

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How are pilaf and veggie burgers different?

  • Pilaf is higher in folate, selenium, vitamin B3, vitamin B5, and vitamin B6; however, veggie burgers are richer in vitamin B1, vitamin B12, fiber, and vitamin B2.
  • Daily need coverage for vitamin B1 for veggie burgers is 171% higher.
  • Pilaf contains 2 times more vitamin B5 than veggie burgers. While pilaf contains 0.715mg of vitamin B5, veggie burgers contain only 0.289mg.
  • Veggie burgers have less sodium.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Veggie burgers or soyburgers, unprepared are the varieties used in this article.

Infographic

Pilaf vs Veggie burger 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
1
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more SeleniumSelenium +43.4%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +63.9%
Contains more PotassiumPotassium +77.1%
Contains more CopperCopper +20.5%
Contains more ZincZinc +24.8%
Contains more PhosphorusPhosphorus +33.8%
Contains less SodiumSodium -56.3%
~equal in Iron ~2.41mg
~equal in Manganese ~0.951mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B3Vitamin B3 +63.3%
Contains more Vitamin B5Vitamin B5 +147.4%
Contains more Vitamin B6Vitamin B6 +32%
Contains more FolateFolate +71%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin B1Vitamin B1 +339.6%
Contains more Vitamin B2Vitamin B2 +180.5%
Contains more Vitamin B12Vitamin B12 +9950%
Contains more Vitamin KVitamin K +740%
Contains more CholineCholine +10.9%
~equal in Vitamin C ~4.5mg
~equal in Vitamin D ~0µg

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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more CarbsCarbs +434.8%
Contains more OtherOther +53.2%
Contains more ProteinProtein +50.7%
Contains more FatsFats +359.9%
Contains more WaterWater +661.3%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -78.7%
Contains more Mono. FatMonounsaturated fat +376.7%
Contains more Poly. FatPolyunsaturated fat +436.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
2
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
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1132.4%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +106.7%
Contains more GlucoseGlucose +160%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~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 Veggie burger
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pilaf Veggie burger DV% diff.
Vitamin B1 0.603mg 2.651mg 171%
Vitamin B12 0.02µg 2.01µg 83%
Sodium 1303mg 569mg 32%
Starch 71.23g 5.78g 27%
Folate 212µg 124µg 22%
Carbs 76.31g 14.27g 21%
Selenium 32.4µg 22.6µg 18%
Vitamin B3 6.127mg 3.753mg 15%
Fiber 1.2g 4.9g 15%
Vitamin B2 0.087mg 0.244mg 12%
Polyunsaturated fat 0.377g 2.023g 11%
Protein 10.42g 15.7g 11%
Vitamin B5 0.715mg 0.289mg 9%
Calories 359kcal 177kcal 9%
Fats 1.37g 6.3g 8%
Phosphorus 154mg 206mg 7%
Vitamin B6 0.4mg 0.303mg 7%
Magnesium 32mg 56mg 6%
Saturated fat 0.307g 1.44g 5%
Calcium 83mg 136mg 5%
Monounsaturated fat 0.373g 1.778g 4%
Potassium 188mg 333mg 4%
Copper 0.166mg 0.2mg 4%
Vitamin K 0.5µg 4.2µg 3%
Manganese 0.882mg 0.951mg 3%
Zinc 1.01mg 1.26mg 2%
Vitamin E 0.04mg 0.23mg 1%
Cholesterol 1mg 5mg 1%
Vitamin C 4.1mg 4.5mg 0%
Net carbs 75.11g 9.37g N/A
Iron 2.44mg 2.41mg 0%
Sugar 1.53g 1.07g N/A
Vitamin A 4µg 1µg 0%
Choline 17.5mg 19.4mg 0%
Tryptophan 0.086mg 0.162mg 0%
Threonine 0.221mg 0.605mg 0%
Isoleucine 0.279mg 0.78mg 0%
Leucine 0.523mg 1.399mg 0%
Lysine 0.189mg 1.004mg 0%
Methionine 0.145mg 0.291mg 0%
Phenylalanine 0.32mg 0.885mg 0%
Valine 0.374mg 0.89mg 0%
Histidine 0.15mg 0.465mg 0%
Fructose 0g 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
77%
Pilaf
71%
Veggie burger

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 734mg)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 1.133g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.