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Pilaf vs. Sunflower oil — In-Depth Nutrition Comparison

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What are the differences between pilaf and sunflower oil?

  • Pilaf is higher in selenium, folate, vitamin B1, manganese, vitamin B3, vitamin B6, and iron, yet sunflower oil is higher in vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 274% more.
  • The amount of sodium in sunflower oil is lower.
  • The glycemic index of sunflower oil is lower.

We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Oil, sunflower, linoleic, (partially hydrogenated) types in this article.

Infographic

Pilaf vs Sunflower oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
10
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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +102600%
Contains more Vitamin KVitamin K +980%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +7199.3%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +12286.1%
Contains more Poly. FatPolyunsaturated fat +9555.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Sunflower oil
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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pilaf Sunflower oil DV% diff.
Vitamin E 0.04mg 41.08mg 274%
Polyunsaturated fat 0.377g 36.4g 240%
Fats 1.37g 100g 152%
Monounsaturated fat 0.373g 46.2g 115%
Selenium 32.4µg 0µg 59%
Saturated fat 0.307g 13g 58%
Sodium 1303mg 0mg 57%
Folate 212µg 0µg 53%
Vitamin B1 0.603mg 0mg 50%
Vitamin B3 6.127mg 0mg 38%
Manganese 0.882mg 0mg 38%
Vitamin B6 0.4mg 0mg 31%
Iron 2.44mg 0mg 31%
Starch 71.23g 29%
Calories 359kcal 884kcal 26%
Carbs 76.31g 0g 25%
Phosphorus 154mg 0mg 22%
Protein 10.42g 0g 21%
Copper 0.166mg 0mg 18%
Vitamin B5 0.715mg 0mg 14%
Zinc 1.01mg 0mg 9%
Calcium 83mg 0mg 8%
Magnesium 32mg 0mg 8%
Vitamin B2 0.087mg 0mg 7%
Potassium 188mg 0mg 6%
Vitamin C 4.1mg 0mg 5%
Fiber 1.2g 0g 5%
Vitamin K 0.5µg 5.4µg 4%
Choline 17.5mg 3%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 0g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 0g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.086mg 0mg 0%
Threonine 0.221mg 0mg 0%
Isoleucine 0.279mg 0mg 0%
Leucine 0.523mg 0mg 0%
Lysine 0.189mg 0mg 0%
Methionine 0.145mg 0mg 0%
Phenylalanine 0.32mg 0mg 0%
Valine 0.374mg 0mg 0%
Histidine 0.15mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
77%
Pilaf
0%
Sunflower oil

Comparison summary

Which food is lower in Cholesterol?
Sunflower oil
Sunflower oil is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 1303mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 60)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 12.693g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $1.5)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.