Pilaf vs. Sunflower seeds — In-Depth Nutrition Comparison
Compare
How are pilaf and sunflower seeds different?
- Sunflower seeds are higher than pilaf in vitamin E, copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, selenium, and zinc.
- Sunflower seeds cover your daily need for vitamin E, 234% more than pilaf.
- Pilaf contains 145 times more sodium than sunflower seeds. Pilaf contains 1303mg of sodium, while sunflower seeds contain 9mg.
- Pilaf has a higher glycemic index (60) than sunflower seeds (20).
Rice and vermicelli mix, rice pilaf flavor, unprepared and Seeds, sunflower seed kernels, dried types were used in this article.
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.
| Contains more MagnesiumMagnesium | +915.6% |
| Contains more PotassiumPotassium | +243.1% |
| Contains more IronIron | +115.2% |
| Contains more CopperCopper | +984.3% |
| Contains more ZincZinc | +395% |
| Contains more PhosphorusPhosphorus | +328.6% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +121.1% |
| Contains more SeleniumSelenium | +63.6% |
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.
| Contains more Vitamin CVitamin C | +192.9% |
| Contains more Vitamin AVitamin A | +33.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +87825% |
| Contains more Vitamin B1Vitamin B1 | +145.4% |
| Contains more Vitamin B2Vitamin B2 | +308% |
| Contains more Vitamin B3Vitamin B3 | +36% |
| Contains more Vitamin B5Vitamin B5 | +58% |
| Contains more Vitamin B6Vitamin B6 | +236.3% |
| Contains more CholineCholine | +214.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.04mg | 35.17mg | 234% |
| Copper | 0.166mg | 1.8mg | 182% |
| Polyunsaturated fat | 0.377g | 23.137g | 152% |
| Fats | 1.37g | 51.46g | 77% |
| Vitamin B1 | 0.603mg | 1.48mg | 73% |
| Vitamin B6 | 0.4mg | 1.345mg | 73% |
| Phosphorus | 154mg | 660mg | 72% |
| Magnesium | 32mg | 325mg | 70% |
| Sodium | 1303mg | 9mg | 56% |
| Manganese | 0.882mg | 1.95mg | 46% |
| Monounsaturated fat | 0.373g | 18.528g | 45% |
| Selenium | 32.4µg | 53µg | 37% |
| Zinc | 1.01mg | 5mg | 36% |
| Iron | 2.44mg | 5.25mg | 35% |
| Fiber | 1.2g | 8.6g | 30% |
| Starch | 71.23g | 29% | |
| Protein | 10.42g | 20.78g | 21% |
| Vitamin B2 | 0.087mg | 0.355mg | 21% |
| Saturated fat | 0.307g | 4.455g | 19% |
| Carbs | 76.31g | 20g | 19% |
| Vitamin B3 | 6.127mg | 8.335mg | 14% |
| Potassium | 188mg | 645mg | 13% |
| Calories | 359kcal | 584kcal | 11% |
| Vitamin B5 | 0.715mg | 1.13mg | 8% |
| Choline | 17.5mg | 55.1mg | 7% |
| Folate | 212µg | 227µg | 4% |
| Vitamin C | 4.1mg | 1.4mg | 3% |
| Calcium | 83mg | 78mg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 11.4g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 2.62g | N/A |
| Vitamin A | 4µg | 3µg | 0% |
| Vitamin K | 0.5µg | 0µg | 0% |
| Tryptophan | 0.086mg | 0.348mg | 0% |
| Threonine | 0.221mg | 0.928mg | 0% |
| Isoleucine | 0.279mg | 1.139mg | 0% |
| Leucine | 0.523mg | 1.659mg | 0% |
| Lysine | 0.189mg | 0.937mg | 0% |
| Methionine | 0.145mg | 0.494mg | 0% |
| Phenylalanine | 0.32mg | 1.169mg | 0% |
| Valine | 0.374mg | 1.315mg | 0% |
| Histidine | 0.15mg | 0.632mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
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:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +281.6% |
| Contains more WaterWater | +70% |
| Contains more OtherOther | +27.4% |
| Contains more ProteinProtein | +99.4% |
| Contains more FatsFats | +3656.2% |
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
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -93.1% |
| Contains more Mono. FatMonounsaturated fat | +4867.3% |
| Contains more Poly. FatPolyunsaturated fat | +6037.1% |
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:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +733.3% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
