Pilaf vs. Wheat — In-Depth Nutrition Comparison
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Differences between pilaf and wheat
- Pilaf has more folate, vitamin B1, vitamin B6, vitamin B3, iron, and calcium, while wheat has more fiber, zinc, and manganese.
- Pilaf's daily need coverage for sodium is 56% higher.
- Wheat contains 19 times less folate than pilaf. Pilaf contains 212µg of folate, while wheat contains 11µg.
- The amount of sodium in wheat is lower.
The food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Wheat, KAMUT khorasan, cooked.
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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 | +822.2% |
| Contains more PotassiumPotassium | +14.6% |
| Contains more IronIron | +38.6% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CopperCopper | +24.7% |
| Contains more ZincZinc | +82.2% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +16.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +534.7% |
| Contains more Vitamin B2Vitamin B2 | +190% |
| Contains more Vitamin B3Vitamin B3 | +165.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +471.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1827.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +82.5% |
| Contains more FatsFats | +65.1% |
| Contains more CarbsCarbs | +176.5% |
| Contains more OtherOther | +467.6% |
| Contains more WaterWater | +710.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +344% |
| Contains more Poly. FatPolyunsaturated fat | +55.1% |
| Contains less Sat. FatSaturated fat | -74.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 1303mg | 8mg | 56% |
| Folate | 212µg | 11µg | 50% |
| Vitamin B1 | 0.603mg | 0.095mg | 42% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.4mg | 0.07mg | 25% |
| Vitamin B3 | 6.127mg | 2.305mg | 24% |
| Carbs | 76.31g | 27.6g | 16% |
| Vitamin B5 | 0.715mg | 14% | |
| Fiber | 1.2g | 4.3g | 12% |
| Calories | 359kcal | 132kcal | 11% |
| Protein | 10.42g | 5.71g | 9% |
| Iron | 2.44mg | 1.76mg | 9% |
| Zinc | 1.01mg | 1.84mg | 8% |
| Calcium | 83mg | 9mg | 7% |
| Manganese | 0.882mg | 1.03mg | 6% |
| Vitamin C | 4.1mg | 5% | |
| Copper | 0.166mg | 0.207mg | 5% |
| Magnesium | 32mg | 48mg | 4% |
| Vitamin B2 | 0.087mg | 0.03mg | 4% |
| Choline | 17.5mg | 3% | |
| Polyunsaturated fat | 0.377g | 0.243g | 1% |
| Monounsaturated fat | 0.373g | 0.084g | 1% |
| Saturated fat | 0.307g | 0.077g | 1% |
| Fats | 1.37g | 0.83g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Potassium | 188mg | 164mg | 1% |
| Selenium | 32.4µg | 31.9µg | 1% |
| Phosphorus | 154mg | 147mg | 1% |
| Vitamin E | 0.04mg | 0.24mg | 1% |
| Net carbs | 75.11g | 23.3g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 3.07g | N/A |
| Vitamin A | 4µg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Trans fat | 0g | 0.002g | N/A |
| Tryptophan | 0.086mg | 0.051mg | 0% |
| Threonine | 0.221mg | 0.172mg | 0% |
| Isoleucine | 0.279mg | 0.22mg | 0% |
| Leucine | 0.523mg | 0.432mg | 0% |
| Lysine | 0.189mg | 0.161mg | 0% |
| Methionine | 0.145mg | 0.097mg | 0% |
| Phenylalanine | 0.32mg | 0.3mg | 0% |
| Valine | 0.374mg | 0.267mg | 0% |
| Histidine | 0.15mg | 0.147mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
77%
61%
Comparison summary
Which food is lower in Cholesterol?
Wheat is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 1295mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.23g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 1.54g)
Which food is cheaper?
Pilaf is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
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.