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 and vitamin B12.
- Pumpkin pie covers your daily need for vitamin A, 68% 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.
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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 | +128.6% |
| Contains more CalciumCalcium | +29.7% |
| Contains more PotassiumPotassium | +12.6% |
| Contains more IronIron | +171.1% |
| Contains more CopperCopper | +12.2% |
| Contains more ZincZinc | +159% |
| Contains more PhosphorusPhosphorus | +90.1% |
| Contains more ManganeseManganese | +288.5% |
| Contains more SeleniumSelenium | +500% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +240.7% |
| Contains more Vitamin B3Vitamin B3 | +453.5% |
| Contains more Vitamin B5Vitamin B5 | +58.2% |
| Contains more Vitamin B6Vitamin B6 | +534.9% |
| Contains more FolateFolate | +715.4% |
| Contains more Vitamin AVitamin A | +11100% |
| Contains more Vitamin EVitamin E | +1800% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +42.5% |
| Contains more Vitamin B12Vitamin B12 | +1650% |
| Contains more Vitamin KVitamin K | +2540% |
| Contains more CholineCholine | +114.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
| Contains more ProteinProtein | +167.2% |
| Contains more CarbsCarbs | +119.1% |
| Contains more OtherOther | +241.6% |
| Contains more FatsFats | +611.7% |
| Contains more WaterWater | +526.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
| Contains less Sat. FatSaturated fat | -84.6% |
| Contains more Mono. FatMonounsaturated fat | +1133.2% |
| Contains more Poly. FatPolyunsaturated fat | +369.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch | +563.8% |
| Contains more MaltoseMaltose | +18.9% |
| Contains more SucroseSucrose | +3000% |
| Contains more GlucoseGlucose | +3680% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 32.4µg | 5.4µg | 49% |
| Vitamin A | 4µg | 448µg | 49% |
| Folate | 212µg | 26µg | 47% |
| Sodium | 1303mg | 239mg | 46% |
| Vitamin B1 | 0.603mg | 0.177mg | 36% |
| Vitamin B3 | 6.127mg | 1.107mg | 31% |
| Manganese | 0.882mg | 0.227mg | 28% |
| Vitamin B6 | 0.4mg | 0.063mg | 26% |
| Starch | 71.23g | 10.73g | 25% |
| Iron | 2.44mg | 0.9mg | 19% |
| Vitamin B12 | 0.02µg | 0.35µg | 14% |
| Carbs | 76.31g | 34.83g | 14% |
| Protein | 10.42g | 3.9g | 13% |
| Fats | 1.37g | 9.75g | 13% |
| Vitamin K | 0.5µg | 13.2µg | 11% |
| Monounsaturated fat | 0.373g | 4.6g | 11% |
| Phosphorus | 154mg | 81mg | 10% |
| Polyunsaturated fat | 0.377g | 1.77g | 9% |
| Saturated fat | 0.307g | 1.988g | 8% |
| Cholesterol | 1mg | 26mg | 8% |
| Calories | 359kcal | 243kcal | 6% |
| Zinc | 1.01mg | 0.39mg | 6% |
| Vitamin B5 | 0.715mg | 0.452mg | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Vitamin E | 0.04mg | 0.76mg | 5% |
| Fructose | 0g | 2.85g | 4% |
| Choline | 17.5mg | 37.5mg | 4% |
| Magnesium | 32mg | 14mg | 4% |
| Vitamin B2 | 0.087mg | 0.124mg | 3% |
| Copper | 0.166mg | 0.148mg | 2% |
| Fiber | 1.2g | 1.8g | 2% |
| Calcium | 83mg | 64mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Potassium | 188mg | 167mg | 1% |
| Net carbs | 75.11g | 33.03g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 1.53g | 18.88g | N/A |
| Tryptophan | 0.086mg | 0.048mg | 0% |
| Threonine | 0.221mg | 0.154mg | 0% |
| Isoleucine | 0.279mg | 0.158mg | 0% |
| Leucine | 0.523mg | 0.297mg | 0% |
| Lysine | 0.189mg | 0.192mg | 0% |
| Methionine | 0.145mg | 0.249mg | 0% |
| Phenylalanine | 0.32mg | 0.175mg | 0% |
| Valine | 0.374mg | 0.211mg | 0% |
| Histidine | 0.15mg | 0.088mg | 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%
32%
Minerals Daily Need Coverage Score
77%
26%
Comparison summary
Which food contains less Sodium?
Pumpkin pie contains less Sodium (difference - 1064mg)
Which food is lower in glycemic index?
Pumpkin pie is lower in glycemic index (difference - 1)
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 17.35g)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 1.681g)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
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.