White bread vs. Pilaf — In-Depth Nutrition Comparison
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Differences between white bread and pilaf
- White bread has more iron and vitamin B2, while pilaf has more folate, vitamin B6, selenium, manganese, vitamin B3, phosphorus, and copper.
- Pilaf's daily need coverage for sodium is 35% higher.
- Pilaf contains 3 times less vitamin B2 than white bread. White bread contains 0.243mg of vitamin B2, while pilaf 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 Bread, white, commercially prepared (includes soft bread crumbs) and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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 CalciumCalcium | +73.5% |
| Contains more IronIron | +48% |
| Contains less SodiumSodium | -62.4% |
| 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% |
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 EVitamin E | +450% |
| Contains more Vitamin B2Vitamin B2 | +179.3% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more FatsFats | +143.1% |
| Contains more WaterWater | +353% |
| Contains more ProteinProtein | +17.7% |
| Contains more CarbsCarbs | +54.4% |
| Contains more OtherOther | +94.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +60.6% |
| Contains more Poly. FatPolyunsaturated fat | +324.9% |
| Contains less Sat. FatSaturated fat | -56% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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
| Contains more GlucoseGlucose | +1470% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +47.8% |
| Contains more StarchStarch | +91.6% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 490mg | 1303mg | 35% |
| Folate | 111µg | 212µg | 25% |
| Vitamin B6 | 0.087mg | 0.4mg | 24% |
| Selenium | 22µg | 32.4µg | 19% |
| Iron | 3.61mg | 2.44mg | 15% |
| Manganese | 0.536mg | 0.882mg | 15% |
| Starch | 37.17g | 71.23g | 14% |
| Vitamin B2 | 0.243mg | 0.087mg | 12% |
| Carbs | 49.42g | 76.31g | 9% |
| Vitamin B3 | 4.78mg | 6.127mg | 8% |
| Phosphorus | 98mg | 154mg | 8% |
| Polyunsaturated fat | 1.602g | 0.377g | 8% |
| Copper | 0.101mg | 0.166mg | 7% |
| Vitamin B1 | 0.533mg | 0.603mg | 6% |
| Calcium | 144mg | 83mg | 6% |
| Fiber | 2.7g | 1.2g | 6% |
| Calories | 266kcal | 359kcal | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin B5 | 0.536mg | 0.715mg | 4% |
| Protein | 8.85g | 10.42g | 3% |
| Fructose | 2.43g | 0g | 3% |
| Fats | 3.33g | 1.37g | 3% |
| Zinc | 0.74mg | 1.01mg | 2% |
| Saturated fat | 0.698g | 0.307g | 2% |
| Magnesium | 23mg | 32mg | 2% |
| Potassium | 126mg | 188mg | 2% |
| Vitamin E | 0.22mg | 0.04mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Choline | 14.6mg | 17.5mg | 1% |
| Monounsaturated fat | 0.599g | 0.373g | 1% |
| Net carbs | 46.72g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 5.67g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0.2µg | 0.5µg | 0% |
| Trans fat | 0.027g | 0g | 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 | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
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
33%
47%
Minerals Daily Need Coverage Score
56%
77%
Comparison summary
Which food is lower in Cholesterol?
White bread is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
White bread contains less Sodium (difference - 813mg)
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 4.14g)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 0.391g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)