Pilaf vs. Wheat — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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