Pilaf vs. White bread — In-Depth Nutrition Comparison
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Differences between pilaf and white bread
- Pilaf has more folate, vitamin B6, selenium, manganese, vitamin B3, phosphorus, and copper, while white bread has more iron and vitamin B2.
- Pilaf's daily need coverage for sodium is 35% higher.
- White bread contains 5 times less vitamin B6 than pilaf. Pilaf contains 0.4mg of vitamin B6, while white bread contains 0.087mg.
- The amount of sodium in white bread is lower.
- Pilaf has a lower glycemic index. The glycemic index of pilaf is 60, while the glycemic index of white bread is 73.
The food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Bread, white, commercially prepared (includes soft bread crumbs).
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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 MagnesiumMagnesium | +39.1% |
| Contains more PotassiumPotassium | +49.2% |
| Contains more CopperCopper | +64.4% |
| Contains more ZincZinc | +36.5% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains more ManganeseManganese | +64.6% |
| Contains more SeleniumSelenium | +47.3% |
| Contains more CalciumCalcium | +73.5% |
| Contains more IronIron | +48% |
| Contains less SodiumSodium | -62.4% |
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 | +13.1% |
| Contains more Vitamin B3Vitamin B3 | +28.2% |
| Contains more Vitamin B5Vitamin B5 | +33.4% |
| Contains more Vitamin B6Vitamin B6 | +359.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +150% |
| Contains more FolateFolate | +91% |
| Contains more CholineCholine | +19.9% |
| Contains more Vitamin EVitamin E | +450% |
| Contains more Vitamin B2Vitamin B2 | +179.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1303mg | 490mg | 35% |
| Folate | 212µg | 111µg | 25% |
| Vitamin B6 | 0.4mg | 0.087mg | 24% |
| Selenium | 32.4µg | 22µg | 19% |
| Iron | 2.44mg | 3.61mg | 15% |
| Manganese | 0.882mg | 0.536mg | 15% |
| Starch | 71.23g | 37.17g | 14% |
| Vitamin B2 | 0.087mg | 0.243mg | 12% |
| Carbs | 76.31g | 49.42g | 9% |
| Vitamin B3 | 6.127mg | 4.78mg | 8% |
| Phosphorus | 154mg | 98mg | 8% |
| Polyunsaturated fat | 0.377g | 1.602g | 8% |
| Copper | 0.166mg | 0.101mg | 7% |
| Vitamin B1 | 0.603mg | 0.533mg | 6% |
| Calcium | 83mg | 144mg | 6% |
| Fiber | 1.2g | 2.7g | 6% |
| Calories | 359kcal | 266kcal | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Vitamin B5 | 0.715mg | 0.536mg | 4% |
| Protein | 10.42g | 8.85g | 3% |
| Fructose | 0g | 2.43g | 3% |
| Fats | 1.37g | 3.33g | 3% |
| Zinc | 1.01mg | 0.74mg | 2% |
| Saturated fat | 0.307g | 0.698g | 2% |
| Magnesium | 32mg | 23mg | 2% |
| Potassium | 188mg | 126mg | 2% |
| Vitamin E | 0.04mg | 0.22mg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Choline | 17.5mg | 14.6mg | 1% |
| Monounsaturated fat | 0.373g | 0.599g | 1% |
| Net carbs | 75.11g | 46.72g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 5.67g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.5µg | 0.2µg | 0% |
| Trans fat | 0g | 0.027g | N/A |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +17.7% |
| Contains more CarbsCarbs | +54.4% |
| Contains more OtherOther | +94.9% |
| Contains more FatsFats | +143.1% |
| Contains more WaterWater | +353% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -56% |
| Contains more Mono. FatMonounsaturated fat | +60.6% |
| Contains more Poly. FatPolyunsaturated fat | +324.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more StarchStarch | +91.6% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1470% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +47.8% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
