Pilaf vs. Wheat — In-Depth Nutrition Comparison
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How are pilaf and wheat different?
- Pilaf is richer in folate and vitamin B1, while wheat is higher in selenium, manganese, phosphorus, copper, zinc, magnesium, and iron.
- Wheat covers your daily need for selenium, 104% more than pilaf.
- Pilaf contains 652 times more sodium than wheat . Pilaf contains 1303mg of sodium, while wheat contains 2mg.
Rice and vermicelli mix, rice pilaf flavor, unprepared and Wheat, durum types were 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 | +144.1% |
| Contains more MagnesiumMagnesium | +350% |
| Contains more PotassiumPotassium | +129.3% |
| Contains more IronIron | +44.3% |
| Contains more CopperCopper | +233.1% |
| Contains more ZincZinc | +311.9% |
| Contains more PhosphorusPhosphorus | +229.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +241.5% |
| Contains more SeleniumSelenium | +175.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +43.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +393% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +39.1% |
| Contains more Vitamin B5Vitamin B5 | +30.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +116.9% |
| Contains more ProteinProtein | +31.3% |
| Contains more FatsFats | +80.3% |
| Contains more WaterWater | +36.1% |
~equal in
Carbs
~71.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.4% |
| Contains more Poly. FatPolyunsaturated fat | +159.4% |
~equal in
Monounsaturated fat
~0.344g
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 32.4µg | 89.4µg | 104% |
| Manganese | 0.882mg | 3.012mg | 93% |
| Sodium | 1303mg | 2mg | 57% |
| Phosphorus | 154mg | 508mg | 51% |
| Copper | 0.166mg | 0.553mg | 43% |
| Folate | 212µg | 43µg | 42% |
| Starch | 71.23g | 29% | |
| Zinc | 1.01mg | 4.16mg | 29% |
| Magnesium | 32mg | 144mg | 27% |
| Vitamin B1 | 0.603mg | 0.419mg | 15% |
| Iron | 2.44mg | 3.52mg | 14% |
| Protein | 10.42g | 13.68g | 7% |
| Potassium | 188mg | 431mg | 7% |
| Fiber | 1.2g | 5% | |
| Calcium | 83mg | 34mg | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Vitamin B5 | 0.715mg | 0.935mg | 4% |
| Polyunsaturated fat | 0.377g | 0.978g | 4% |
| Vitamin B3 | 6.127mg | 6.738mg | 4% |
| Choline | 17.5mg | 3% | |
| Vitamin B2 | 0.087mg | 0.121mg | 3% |
| Carbs | 76.31g | 71.13g | 2% |
| Fats | 1.37g | 2.47g | 2% |
| Saturated fat | 0.307g | 0.454g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Calories | 359kcal | 339kcal | 1% |
| Vitamin B6 | 0.4mg | 0.419mg | 1% |
| Net carbs | 75.11g | 71.13g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Monounsaturated fat | 0.373g | 0.344g | 0% |
| Tryptophan | 0.086mg | 0.176mg | 0% |
| Threonine | 0.221mg | 0.366mg | 0% |
| Isoleucine | 0.279mg | 0.533mg | 0% |
| Leucine | 0.523mg | 0.934mg | 0% |
| Lysine | 0.189mg | 0.303mg | 0% |
| Methionine | 0.145mg | 0.221mg | 0% |
| Phenylalanine | 0.32mg | 0.681mg | 0% |
| Valine | 0.374mg | 0.594mg | 0% |
| Histidine | 0.15mg | 0.322mg | 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%
34%
Minerals Daily Need Coverage Score
77%
168%
Comparison summary
Which food is lower in Cholesterol?
Wheat is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 1301mg)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 0.147g)
Which food is cheaper?
Pilaf is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins