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  6. Pilaf vs. Pumpkin pie

Pilaf vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are Pilaf and Pumpkin pie different?

  • Pilaf is richer in Selenium, Folate, Vitamin B1, Vitamin B3, Manganese, Vitamin B6, and Iron, while Pumpkin pie is higher in Vitamin A RAE, and Vitamin B12.
  • Pumpkin pie covers your daily need of Vitamin A RAE 49% more than Pilaf.
  • Pilaf contains 8 times more Folate than Pumpkin pie. Pilaf contains 212µg of Folate, while Pumpkin pie contains 26µg.
  • Pumpkin pie is lower in Sodium.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Pie, pumpkin, commercially prepared types were used in this article.

Infographic

Pilaf vs Pumpkin pie 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
Pilaf
9
:
1
Pumpkin pie
Pumpkin pie
Contains more Calcium +29.7%
Contains more Iron +171.1%
Contains more Magnesium +128.6%
Contains more Phosphorus +90.1%
Contains more Potassium +12.6%
Contains more Zinc +159%
Contains more Copper +12.2%
Contains more Manganese +288.5%
Contains more Selenium +500%
Contains less Sodium -81.7%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Pumpkin pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Contains more Calcium +29.7%
Contains more Iron +171.1%
Contains more Magnesium +128.6%
Contains more Phosphorus +90.1%
Contains more Potassium +12.6%
Contains more Zinc +159%
Contains more Copper +12.2%
Contains more Manganese +288.5%
Contains more Selenium +500%
Contains less Sodium -81.7%

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
Pilaf
6
:
6
Pumpkin pie
Pumpkin pie
Contains more Vitamin C +∞%
Contains more Vitamin B1 +240.7%
Contains more Vitamin B3 +453.5%
Contains more Vitamin B5 +58.2%
Contains more Vitamin B6 +534.9%
Contains more Folate +715.4%
Contains more Vitamin A +24428.6%
Contains more Vitamin E +1800%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B12 +1650%
Contains more Vitamin K +2540%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Pumpkin pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +240.7%
Contains more Vitamin B3 +453.5%
Contains more Vitamin B5 +58.2%
Contains more Vitamin B6 +534.9%
Contains more Folate +715.4%
Contains more Vitamin A +24428.6%
Contains more Vitamin E +1800%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B12 +1650%
Contains more Vitamin K +2540%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
:
2
Pumpkin pie
Pumpkin pie
Contains more Protein +167.2%
Contains more Carbs +119.1%
Contains more Other +241.6%
Contains more Fats +611.7%
Contains more Water +526.7%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Pumpkin pie
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more Protein +167.2%
Contains more Carbs +119.1%
Contains more Other +241.6%
Contains more Fats +611.7%
Contains more Water +526.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
Pumpkin pie
Pumpkin pie
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +1133.2%
Contains more Polyunsaturated fat +369.5%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Pumpkin pie
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +1133.2%
Contains more Polyunsaturated fat +369.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
Pilaf
2
:
5
Pumpkin pie
Pumpkin pie
Contains more Starch +563.8%
Contains more Maltose +18.9%
Contains more Sucrose +3000%
Contains more Glucose +3680%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Pilaf
98%
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
Pumpkin pie
36% 31% 13% 10% 7% 3%
Starch: 10.73 g
Sucrose: 9.3 g
Glucose: 3.78 g
Fructose: 2.85 g
Lactose: 2 g
Maltose: 0.95 g
Galactose: 0.01 g
Contains more Starch +563.8%
Contains more Maltose +18.9%
Contains more Sucrose +3000%
Contains more Glucose +3680%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

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 pie
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pilaf Pumpkin pie Opinion
Net carbs 75.11g 33.03g Pilaf
Protein 10.42g 3.9g Pilaf
Fats 1.37g 9.75g Pumpkin pie
Carbs 76.31g 34.83g Pilaf
Calories 359kcal 243kcal Pilaf
Starch 71.23g 10.73g Pilaf
Fructose 0g 2.85g Pumpkin pie
Sugar 1.53g 18.88g Pilaf
Fiber 1.2g 1.8g Pumpkin pie
Calcium 83mg 64mg Pilaf
Iron 2.44mg 0.9mg Pilaf
Magnesium 32mg 14mg Pilaf
Phosphorus 154mg 81mg Pilaf
Potassium 188mg 167mg Pilaf
Sodium 1303mg 239mg Pumpkin pie
Zinc 1.01mg 0.39mg Pilaf
Copper 0.166mg 0.148mg Pilaf
Manganese 0.882mg 0.227mg Pilaf
Selenium 32.4µg 5.4µg Pilaf
Vitamin A 14IU 3434IU Pumpkin pie
Vitamin A RAE 4µg 448µg Pumpkin pie
Vitamin E 0.04mg 0.76mg Pumpkin pie
Vitamin D 0IU 2IU Pumpkin pie
Vitamin D 0µg 0.1µg Pumpkin pie
Vitamin C 4.1mg 0mg Pilaf
Vitamin B1 0.603mg 0.177mg Pilaf
Vitamin B2 0.087mg 0.124mg Pumpkin pie
Vitamin B3 6.127mg 1.107mg Pilaf
Vitamin B5 0.715mg 0.452mg Pilaf
Vitamin B6 0.4mg 0.063mg Pilaf
Folate 212µg 26µg Pilaf
Vitamin B12 0.02µg 0.35µg Pumpkin pie
Vitamin K 0.5µg 13.2µg Pumpkin pie
Tryptophan 0.086mg 0.048mg Pilaf
Threonine 0.221mg 0.154mg Pilaf
Isoleucine 0.279mg 0.158mg Pilaf
Leucine 0.523mg 0.297mg Pilaf
Lysine 0.189mg 0.192mg Pumpkin pie
Methionine 0.145mg 0.249mg Pumpkin pie
Phenylalanine 0.32mg 0.175mg Pilaf
Valine 0.374mg 0.211mg Pilaf
Histidine 0.15mg 0.088mg Pilaf
Cholesterol 1mg 26mg Pilaf
Saturated Fat 0.307g 1.988g Pilaf
Monounsaturated Fat 0.373g 4.6g Pumpkin pie
Polyunsaturated fat 0.377g 1.77g Pumpkin pie

Which food is preferable for your diet?

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

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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
50%
Pilaf
38%
Pumpkin pie
Minerals Daily Need Coverage Score
77%
Pilaf
26%
Pumpkin pie

Comparison summary

Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 1064mg)
Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 17.35g)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 1.681g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.