Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pilaf vs. Pumpkin — In-Depth Nutrition Comparison

Compare

The main differences between pilaf and pumpkin

  • Pilaf has more selenium, folate, vitamin B1, vitamin B3, manganese, vitamin B6, iron, and phosphorus; however, pumpkin has more vitamin A.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Pumpkin has 1303 times less sodium than pilaf. Pilaf has 1303mg of sodium, while pumpkin has 1mg.

Food types used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Pumpkin, raw.

Infographic

Pilaf vs Pumpkin 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
8
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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +295.2%
Contains more IronIron +205%
Contains more CopperCopper +30.7%
Contains more ZincZinc +215.6%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +605.6%
Contains more SeleniumSelenium +10700%
Contains more PotassiumPotassium +80.9%
Contains less SodiumSodium -99.9%

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
7
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +1106%
Contains more Vitamin B3Vitamin B3 +921.2%
Contains more Vitamin B5Vitamin B5 +139.9%
Contains more Vitamin B6Vitamin B6 +555.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1225%
Contains more CholineCholine +113.4%
Contains more Vitamin CVitamin C +119.5%
Contains more Vitamin AVitamin A +10550%
Contains more Vitamin EVitamin E +2550%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin KVitamin K +120%
~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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +942%
Contains more FatsFats +1270%
Contains more CarbsCarbs +1074%
Contains more OtherOther +382.5%
Contains more WaterWater +1039.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +2769.2%
Contains more Poly. FatPolyunsaturated fat +7440%
Contains less Sat. FatSaturated fat -83.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Pumpkin DV% diff.
Selenium 32.4µg 0.3µg 58%
Sodium 1303mg 1mg 57%
Folate 212µg 16µg 49%
Vitamin A 4µg 426µg 47%
Vitamin B1 0.603mg 0.05mg 46%
Vitamin B3 6.127mg 0.6mg 35%
Manganese 0.882mg 0.125mg 33%
Starch 71.23g 29%
Vitamin B6 0.4mg 0.061mg 26%
Carbs 76.31g 6.5g 23%
Iron 2.44mg 0.8mg 21%
Protein 10.42g 1g 19%
Calories 359kcal 26kcal 17%
Phosphorus 154mg 44mg 16%
Vitamin B5 0.715mg 0.298mg 8%
Vitamin E 0.04mg 1.06mg 7%
Calcium 83mg 21mg 6%
Zinc 1.01mg 0.32mg 6%
Magnesium 32mg 12mg 5%
Vitamin C 4.1mg 9mg 5%
Copper 0.166mg 0.127mg 4%
Potassium 188mg 340mg 4%
Fiber 1.2g 0.5g 3%
Fats 1.37g 0.1g 2%
Polyunsaturated fat 0.377g 0.005g 2%
Vitamin B2 0.087mg 0.11mg 2%
Choline 17.5mg 8.2mg 2%
Monounsaturated fat 0.373g 0.013g 1%
Saturated fat 0.307g 0.052g 1%
Vitamin K 0.5µg 1.1µg 1%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 6g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 2.76g N/A
Tryptophan 0.086mg 0.012mg 0%
Threonine 0.221mg 0.029mg 0%
Isoleucine 0.279mg 0.031mg 0%
Leucine 0.523mg 0.046mg 0%
Lysine 0.189mg 0.054mg 0%
Methionine 0.145mg 0.011mg 0%
Phenylalanine 0.32mg 0.032mg 0%
Valine 0.374mg 0.035mg 0%
Histidine 0.15mg 0.016mg 0%

Which food is preferable for your diet?

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

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
23%
Pumpkin
Minerals Daily Need Coverage Score
77%
Pilaf
16%
Pumpkin

Comparison summary

Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1302mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 0.255g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 1.23g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.2)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.