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Pilaf vs. White chocolate — In-Depth Nutrition Comparison

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How are pilaf and white chocolate different?

  • Pilaf is higher in folate, selenium, vitamin B1, manganese, vitamin B3, iron, and vitamin B6; however, white chocolate is richer in vitamin B12.
  • Daily need coverage for saturated fat for white chocolate is 96% higher.
  • Pilaf contains 110 times more manganese than white chocolate. While pilaf contains 0.882mg of manganese, white chocolate contains only 0.008mg.
  • White chocolate has less sodium.
  • White chocolate has a lower glycemic index (41) than pilaf (60).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Candies, white chocolate are the varieties used in this article.

Infographic

Pilaf vs White chocolate 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +166.7%
Contains more IronIron +916.7%
Contains more CopperCopper +176.7%
Contains more ZincZinc +36.5%
Contains more ManganeseManganese +10925%
Contains more SeleniumSelenium +620%
Contains more CalciumCalcium +139.8%
Contains more PotassiumPotassium +52.1%
Contains more PhosphorusPhosphorus +14.3%
Contains less SodiumSodium -93.1%

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +720%
Contains more Vitamin B1Vitamin B1 +857.1%
Contains more Vitamin B3Vitamin B3 +722.4%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin B6Vitamin B6 +614.3%
Contains more FolateFolate +2928.6%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B2Vitamin B2 +224.1%
Contains more Vitamin B12Vitamin B12 +2700%
Contains more Vitamin KVitamin K +1720%
Contains more CholineCholine +68.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +77.5%
Contains more CarbsCarbs +28.8%
Contains more WaterWater +518.5%
Contains more OtherOther +157.3%
Contains more FatsFats +2242.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +2338.9%
Contains more Poly. FatPolyunsaturated fat +168.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf White chocolate DV% diff.
Saturated fat 0.307g 19.412g 87%
Sodium 1303mg 90mg 53%
Selenium 32.4µg 4.5µg 51%
Folate 212µg 7µg 51%
Fats 1.37g 32.09g 47%
Vitamin B1 0.603mg 0.063mg 45%
Manganese 0.882mg 0.008mg 38%
Vitamin B3 6.127mg 0.745mg 34%
Starch 71.23g 29%
Iron 2.44mg 0.24mg 28%
Vitamin B6 0.4mg 0.056mg 26%
Vitamin B12 0.02µg 0.56µg 23%
Monounsaturated fat 0.373g 9.097g 22%
Vitamin B2 0.087mg 0.282mg 15%
Copper 0.166mg 0.06mg 12%
Calcium 83mg 199mg 12%
Protein 10.42g 5.87g 9%
Calories 359kcal 539kcal 9%
Vitamin K 0.5µg 9.1µg 7%
Cholesterol 1mg 21mg 7%
Carbs 76.31g 59.24g 6%
Vitamin E 0.04mg 0.96mg 6%
Magnesium 32mg 12mg 5%
Vitamin C 4.1mg 0.5mg 4%
Fiber 1.2g 0.2g 4%
Polyunsaturated fat 0.377g 1.013g 4%
Phosphorus 154mg 176mg 3%
Potassium 188mg 286mg 3%
Choline 17.5mg 29.5mg 2%
Zinc 1.01mg 0.74mg 2%
Vitamin B5 0.715mg 0.608mg 2%
Vitamin A 4µg 9µg 1%
Net carbs 75.11g 59.04g N/A
Sugar 1.53g 59g 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%

Which food is preferable for your diet?

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

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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%
Pilaf
22%
White chocolate
Minerals Daily Need Coverage Score
77%
Pilaf
26%
White chocolate

Comparison summary

Which food contains less Sodium?
White chocolate
White chocolate contains less Sodium (difference - 1213mg)
Which food is lower in glycemic index?
White chocolate
White chocolate is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 57.47g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 19.105g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2.5)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.