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Pilaf vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between pilaf and pumpkin seeds

  • Pilaf has more folate, vitamin B1, vitamin B3, and vitamin B6; however, pumpkin seeds are higher in zinc, fiber, copper, magnesium, and potassium.
  • Pumpkin seeds cover your daily zinc needs 84% more than pilaf.
  • Pumpkin seeds contain 72 times less sodium than pilaf. Pilaf contains 1303mg of sodium, while pumpkin seeds contain 18mg.

Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Pilaf vs Pumpkin seeds infographic
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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.
Pilaf
4
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +50.9%
Contains more PhosphorusPhosphorus +67.4%
Contains more ManganeseManganese +77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +718.8%
Contains more PotassiumPotassium +388.8%
Contains more IronIron +35.7%
Contains more CopperCopper +315.7%
Contains more ZincZinc +919.8%
Contains less SodiumSodium -98.6%

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
12
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +1266.7%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1673.5%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B3Vitamin B3 +2042.3%
Contains more Vitamin B5Vitamin B5 +1176.8%
Contains more Vitamin B6Vitamin B6 +981.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2255.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more CarbsCarbs +42%
Contains more WaterWater +78.7%
Contains more ProteinProtein +78%
Contains more FatsFats +1316.1%
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +1517.2%
Contains more Poly. FatPolyunsaturated fat +2245.9%

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 seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pilaf Pumpkin seeds DV% diff.
Zinc 1.01mg 10.3mg 84%
Fiber 1.2g 18.4g 69%
Selenium 32.4µg 59%
Copper 0.166mg 0.69mg 58%
Polyunsaturated fat 0.377g 8.844g 56%
Sodium 1303mg 18mg 56%
Magnesium 32mg 262mg 55%
Folate 212µg 9µg 51%
Vitamin B1 0.603mg 0.034mg 47%
Vitamin B3 6.127mg 0.286mg 37%
Starch 71.23g 29%
Vitamin B6 0.4mg 0.037mg 28%
Fats 1.37g 19.4g 28%
Potassium 188mg 919mg 22%
Manganese 0.882mg 0.496mg 17%
Protein 10.42g 18.55g 16%
Saturated fat 0.307g 3.67g 15%
Monounsaturated fat 0.373g 6.032g 14%
Vitamin B5 0.715mg 0.056mg 13%
Iron 2.44mg 3.31mg 11%
Phosphorus 154mg 92mg 9%
Carbs 76.31g 53.75g 8%
Calories 359kcal 446kcal 4%
Vitamin C 4.1mg 0.3mg 4%
Calcium 83mg 55mg 3%
Choline 17.5mg 3%
Vitamin B2 0.087mg 0.052mg 3%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 35.35g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g N/A
Vitamin A 4µg 3µg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0.326mg 0%
Threonine 0.221mg 0.683mg 0%
Isoleucine 0.279mg 0.956mg 0%
Leucine 0.523mg 1.572mg 0%
Lysine 0.189mg 1.386mg 0%
Methionine 0.145mg 0.417mg 0%
Phenylalanine 0.32mg 0.924mg 0%
Valine 0.374mg 1.491mg 0%
Histidine 0.15mg 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Pilaf
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
77%
Pilaf
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 1285mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 3.363g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 60)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2.2)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is richer in minerals?
?
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.