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Pilaf vs. Sun-dried tomato — In-Depth Nutrition Comparison

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How are pilaf and sun-dried tomato different?

  • Pilaf is richer in selenium, folate, and vitamin B1, while sun-dried tomato is higher in vitamin C, potassium, copper, vitamin A, vitamin B2, and fiber.
  • Sun-dried tomato covers your daily need for vitamin C, 109% more than pilaf.
  • Pilaf contains 11 times more selenium than sun-dried tomato. Pilaf contains 32.4µg of selenium, while sun-dried tomato contains 3µg.
  • Sun-dried tomato is lower in sodium.
  • Pilaf has a higher glycemic index (60) than sun-dried tomato (30).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Tomatoes, sun-dried, packed in oil, drained types were used in this article.

Infographic

Pilaf vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more CalciumCalcium +76.6%
Contains more ZincZinc +29.5%
Contains more ManganeseManganese +89.3%
Contains more SeleniumSelenium +980%
Contains more MagnesiumMagnesium +153.1%
Contains more PotassiumPotassium +732.4%
Contains more CopperCopper +184.9%
Contains less SodiumSodium -79.6%
~equal in Iron ~2.68mg
~equal in Phosphorus ~139mg

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
9
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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +212.4%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more Vitamin B6Vitamin B6 +25.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +821.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2382.9%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B2Vitamin B2 +340.2%
~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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +105.9%
Contains more CarbsCarbs +227.1%
Contains more FatsFats +927.7%
Contains more WaterWater +569.5%
~equal in Other ~3.7g

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +2222.5%
Contains more Poly. FatPolyunsaturated fat +446.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Sun-dried tomato DV% diff.
Vitamin C 4.1mg 101.8mg 109%
Selenium 32.4µg 3µg 53%
Folate 212µg 23µg 47%
Sodium 1303mg 266mg 45%
Potassium 188mg 1565mg 41%
Copper 0.166mg 0.473mg 34%
Vitamin B1 0.603mg 0.193mg 34%
Starch 71.23g 29%
Vitamin B2 0.087mg 0.383mg 23%
Monounsaturated fat 0.373g 8.663g 21%
Fats 1.37g 14.08g 20%
Carbs 76.31g 23.33g 18%
Manganese 0.882mg 0.466mg 18%
Fiber 1.2g 5.8g 18%
Vitamin B3 6.127mg 3.63mg 16%
Magnesium 32mg 81mg 12%
Polyunsaturated fat 0.377g 2.06g 11%
Protein 10.42g 5.06g 11%
Saturated fat 0.307g 1.893g 7%
Calories 359kcal 213kcal 7%
Vitamin A 4µg 64µg 7%
Vitamin B6 0.4mg 0.319mg 6%
Vitamin B5 0.715mg 0.479mg 5%
Calcium 83mg 47mg 4%
Iron 2.44mg 2.68mg 3%
Choline 17.5mg 3%
Phosphorus 154mg 139mg 2%
Zinc 1.01mg 0.78mg 2%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 17.53g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0.037mg 0%
Threonine 0.221mg 0.128mg 0%
Isoleucine 0.279mg 0.121mg 0%
Leucine 0.523mg 0.185mg 0%
Lysine 0.189mg 0.186mg 0%
Methionine 0.145mg 0.044mg 0%
Phenylalanine 0.32mg 0.131mg 0%
Valine 0.374mg 0.13mg 0%
Histidine 0.15mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Sun-dried tomato
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
53%
Sun-dried tomato
Minerals Daily Need Coverage Score
77%
Pilaf
66%
Sun-dried tomato

Comparison summary

Which food is lower in Cholesterol?
Sun-dried tomato
Sun-dried tomato is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 1037mg)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 30)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 1.586g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2.4)
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.