Pilaf vs. Pumpkin — In-Depth Nutrition Comparison
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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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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
47%
23%
Minerals Daily Need Coverage Score
77%
16%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 1302mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.255g)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 1.23g)
Which food is cheaper?
Pilaf is cheaper (difference - $0.2)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
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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.