Wheat vs. Pilaf — In-Depth Nutrition Comparison
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How are wheat and pilaf different?
- Wheat is richer in selenium, manganese, phosphorus, copper, zinc, magnesium, and iron, while pilaf is higher in folate and vitamin B1.
- Wheat covers your daily need for selenium, 104% more than pilaf.
- Wheat contains 5 times more magnesium than pilaf. Wheat contains 144mg of magnesium, while pilaf contains 32mg.
- Wheat is lower in sodium.
Wheat, durum and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.
Infographic
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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 | +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% |
| Contains more CalciumCalcium | +144.1% |
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.
| Contains more Vitamin B2Vitamin B2 | +39.1% |
| Contains more Vitamin B5Vitamin B5 | +30.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +43.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +393% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +31.3% |
| Contains more FatsFats | +80.3% |
| Contains more WaterWater | +36.1% |
| Contains more OtherOther | +116.9% |
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +159.4% |
| Contains less Sat. FatSaturated fat | -32.4% |
~equal in
Monounsaturated fat
~0.373g
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 | 89.4µg | 32.4µg | 104% |
| Manganese | 3.012mg | 0.882mg | 93% |
| Sodium | 2mg | 1303mg | 57% |
| Phosphorus | 508mg | 154mg | 51% |
| Copper | 0.553mg | 0.166mg | 43% |
| Folate | 43µg | 212µg | 42% |
| Starch | 71.23g | 29% | |
| Zinc | 4.16mg | 1.01mg | 29% |
| Magnesium | 144mg | 32mg | 27% |
| Vitamin B1 | 0.419mg | 0.603mg | 15% |
| Iron | 3.52mg | 2.44mg | 14% |
| Protein | 13.68g | 10.42g | 7% |
| Potassium | 431mg | 188mg | 7% |
| Fiber | 1.2g | 5% | |
| Calcium | 34mg | 83mg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin B5 | 0.935mg | 0.715mg | 4% |
| Polyunsaturated fat | 0.978g | 0.377g | 4% |
| Vitamin B3 | 6.738mg | 6.127mg | 4% |
| Choline | 17.5mg | 3% | |
| Vitamin B2 | 0.121mg | 0.087mg | 3% |
| Carbs | 71.13g | 76.31g | 2% |
| Fats | 2.47g | 1.37g | 2% |
| Saturated fat | 0.454g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Calories | 339kcal | 359kcal | 1% |
| Vitamin B6 | 0.419mg | 0.4mg | 1% |
| Net carbs | 71.13g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Monounsaturated fat | 0.344g | 0.373g | 0% |
| Tryptophan | 0.176mg | 0.086mg | 0% |
| Threonine | 0.366mg | 0.221mg | 0% |
| Isoleucine | 0.533mg | 0.279mg | 0% |
| Leucine | 0.934mg | 0.523mg | 0% |
| Lysine | 0.303mg | 0.189mg | 0% |
| Methionine | 0.221mg | 0.145mg | 0% |
| Phenylalanine | 0.681mg | 0.32mg | 0% |
| Valine | 0.594mg | 0.374mg | 0% |
| Histidine | 0.322mg | 0.15mg | 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
34%
47%
Minerals Daily Need Coverage Score
168%
77%
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