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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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