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  6. Flour vs. Pilaf

Flour vs. Pilaf — In-Depth Nutrition Comparison

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Summary of differences between flour and pilaf

  • Flour has more vitamin B2, iron, vitamin B1, and fiber, while pilaf has more vitamin B6, manganese, folate, calcium, and phosphorus.
  • Pilaf covers your daily need for sodium, 57% more than flour.
  • Flour contains 6 times more vitamin B2 than pilaf. While flour contains 0.494mg of vitamin B2, pilaf contains only 0.087mg.
  • The amount of sodium in flour is lower.
  • Pilaf has a lower glycemic index. The glycemic index of pilaf is 60, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Flour vs Pilaf 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.
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Pilaf
Pilaf
7
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%
Contains more IronIron +90.2%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +453.3%
Contains more PotassiumPotassium +75.7%
Contains more CopperCopper +15.3%
Contains more ZincZinc +44.3%
Contains more PhosphorusPhosphorus +42.6%
Contains more ManganeseManganese +29.3%
~equal in Selenium ~32.4µg

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.
Flour
Flour
3
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Pilaf
Pilaf
8
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%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +30.2%
Contains more Vitamin B2Vitamin B2 +467.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin B6Vitamin B6 +809.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +15.8%
Contains more CholineCholine +68.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.127mg

All nutrients comparison - raw data values

Nutrient Flour Pilaf DV% diff.
Sodium 2mg 1303mg 57%
Vitamin B2 0.494mg 0.087mg 31%
Starch 71.23g 29%
Iron 4.64mg 2.44mg 28%
Vitamin B6 0.044mg 0.4mg 27%
Vitamin B1 0.785mg 0.603mg 15%
Manganese 0.682mg 0.882mg 9%
Folate 183µg 212µg 7%
Phosphorus 108mg 154mg 7%
Calcium 15mg 83mg 7%
Vitamin B5 0.438mg 0.715mg 6%
Fiber 2.7g 1.2g 6%
Vitamin C 0mg 4.1mg 5%
Zinc 0.7mg 1.01mg 3%
Selenium 33.9µg 32.4µg 3%
Copper 0.144mg 0.166mg 2%
Potassium 107mg 188mg 2%
Magnesium 22mg 32mg 2%
Vitamin B3 5.904mg 6.127mg 1%
Choline 10.4mg 17.5mg 1%
Vitamin B12 0µg 0.02µg 1%
Saturated fat 0.155g 0.307g 1%
Monounsaturated fat 0.087g 0.373g 1%
Fats 0.98g 1.37g 1%
Calories 364kcal 359kcal 0%
Protein 10.33g 10.42g 0%
Carbs 76.31g 76.31g 0%
Net carbs 73.61g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.27g 1.53g N/A
Vitamin E 0.06mg 0.04mg 0%
Vitamin A 0µg 4µg 0%
Vitamin K 0.3µg 0.5µg 0%
Polyunsaturated fat 0.413g 0.377g 0%
Tryptophan 0.127mg 0.086mg 0%
Threonine 0.281mg 0.221mg 0%
Isoleucine 0.357mg 0.279mg 0%
Leucine 0.71mg 0.523mg 0%
Lysine 0.228mg 0.189mg 0%
Methionine 0.183mg 0.145mg 0%
Phenylalanine 0.52mg 0.32mg 0%
Valine 0.415mg 0.374mg 0%
Histidine 0.23mg 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Pilaf
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +48.3%
Contains more FatsFats +39.8%
Contains more OtherOther +739.1%
~equal in Protein ~10.42g
~equal in Carbs ~76.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Pilaf
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
Contains less Sat. FatSaturated fat -49.5%
Contains more Mono. FatMonounsaturated fat +328.7%
~equal in Polyunsaturated fat ~0.377g

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.