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  6. Pilaf vs. Wheat

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 of 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.

Infographic

Pilaf vs Wheat 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
1
:
9
Wheat
Wheat
Contains more Calcium +144.1%
Contains more Iron +44.3%
Contains more Magnesium +350%
Contains more Phosphorus +229.9%
Contains more Potassium +129.3%
Contains less Sodium -99.8%
Contains more Zinc +311.9%
Contains more Copper +233.1%
Contains more Manganese +241.5%
Contains more Selenium +175.9%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +144.1%
Contains more Iron +44.3%
Contains more Magnesium +350%
Contains more Phosphorus +229.9%
Contains more Potassium +129.3%
Contains less Sodium -99.8%
Contains more Zinc +311.9%
Contains more Copper +233.1%
Contains more Manganese +241.5%
Contains more Selenium +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.
Pilaf
Pilaf
7
:
4
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +43.9%
Contains more Folate +393%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B5 +30.8%
Equal in Vitamin B3 - 6.738
Equal in Vitamin B6 - 0.419
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +43.9%
Contains more Folate +393%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B5 +30.8%
Equal in Vitamin B3 - 6.738
Equal in Vitamin B6 - 0.419

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
2
:
3
Wheat
Wheat
Contains more Other +116.9%
Contains more Protein +31.3%
Contains more Fats +80.3%
Contains more Water +36.1%
Equal in Carbs - 71.13
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Other +116.9%
Contains more Protein +31.3%
Contains more Fats +80.3%
Contains more Water +36.1%
Equal in Carbs - 71.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
2
:
1
Wheat
Wheat
Contains less Saturated Fat -32.4%
Contains more Polyunsaturated fat +159.4%
Equal in Monounsaturated Fat - 0.344
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -32.4%
Contains more Polyunsaturated fat +159.4%
Equal in Monounsaturated Fat - 0.344

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pilaf Wheat Opinion
Net carbs 75.11g 71.13g Pilaf
Protein 10.42g 13.68g Wheat
Fats 1.37g 2.47g Wheat
Carbs 76.31g 71.13g Pilaf
Calories 359kcal 339kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g Wheat
Fiber 1.2g Pilaf
Calcium 83mg 34mg Pilaf
Iron 2.44mg 3.52mg Wheat
Magnesium 32mg 144mg Wheat
Phosphorus 154mg 508mg Wheat
Potassium 188mg 431mg Wheat
Sodium 1303mg 2mg Wheat
Zinc 1.01mg 4.16mg Wheat
Copper 0.166mg 0.553mg Wheat
Manganese 0.882mg 3.012mg Wheat
Selenium 32.4µg 89.4µg Wheat
Vitamin A 14IU 0IU Pilaf
Vitamin A RAE 4µg 0µg Pilaf
Vitamin E 0.04mg Pilaf
Vitamin C 4.1mg 0mg Pilaf
Vitamin B1 0.603mg 0.419mg Pilaf
Vitamin B2 0.087mg 0.121mg Wheat
Vitamin B3 6.127mg 6.738mg Wheat
Vitamin B5 0.715mg 0.935mg Wheat
Vitamin B6 0.4mg 0.419mg Wheat
Folate 212µg 43µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg Pilaf
Tryptophan 0.086mg 0.176mg Wheat
Threonine 0.221mg 0.366mg Wheat
Isoleucine 0.279mg 0.533mg Wheat
Leucine 0.523mg 0.934mg Wheat
Lysine 0.189mg 0.303mg Wheat
Methionine 0.145mg 0.221mg Wheat
Phenylalanine 0.32mg 0.681mg Wheat
Valine 0.374mg 0.594mg Wheat
Histidine 0.15mg 0.322mg Wheat
Cholesterol 1mg 0mg Wheat
Saturated Fat 0.307g 0.454g Pilaf
Monounsaturated Fat 0.373g 0.344g Pilaf
Polyunsaturated fat 0.377g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
50%
Pilaf
37%
Wheat
Minerals Daily Need Coverage Score
77%
Pilaf
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1301mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 0.147g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.