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  6. Seed vs. Pilaf

Seed vs. Pilaf — In-Depth Nutrition Comparison

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How are Seed and Pilaf different?

  • Seed is richer in Fiber, Phosphorus, Copper, Manganese, Magnesium, Iron, Calcium, and Selenium, while Pilaf is higher in Folate.
  • Seed covers your daily need of Fiber 133% more than Pilaf.
  • Seed contains 10 times more Magnesium than Pilaf. Seed contains 335mg of Magnesium, while Pilaf contains 32mg.
  • Seed is lower in Sodium.

Seeds, chia seeds, dried and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.

Infographic

Seed vs Pilaf 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.
Seed
Seed
10
:
0
Pilaf
Pilaf
Contains more Calcium +660.2%
Contains more Iron +216.4%
Contains more Magnesium +946.9%
Contains more Phosphorus +458.4%
Contains more Potassium +116.5%
Contains less Sodium -98.8%
Contains more Zinc +353.5%
Contains more Copper +456.6%
Contains more Manganese +208.7%
Contains more Selenium +70.4%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains more Calcium +660.2%
Contains more Iron +216.4%
Contains more Magnesium +946.9%
Contains more Phosphorus +458.4%
Contains more Potassium +116.5%
Contains less Sodium -98.8%
Contains more Zinc +353.5%
Contains more Copper +456.6%
Contains more Manganese +208.7%
Contains more Selenium +70.4%

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.
Seed
Seed
5
:
7
Pilaf
Pilaf
Contains more Vitamin A +285.7%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +95.4%
Contains more Vitamin B3 +44.1%
Contains more Vitamin C +156.3%
Contains more Folate +332.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.603
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Contains more Vitamin A +285.7%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +95.4%
Contains more Vitamin B3 +44.1%
Contains more Vitamin C +156.3%
Contains more Folate +332.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.603

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Pilaf
Pilaf
Contains more Protein +58.7%
Contains more Fats +2143.8%
Contains more Other +24.4%
Contains more Carbs +81.2%
Contains more Water +38.6%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more Protein +58.7%
Contains more Fats +2143.8%
Contains more Other +24.4%
Contains more Carbs +81.2%
Contains more Water +38.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Pilaf
Pilaf
Contains more Monounsaturated Fat +519%
Contains more Polyunsaturated fat +6177.2%
Contains less Saturated Fat -90.8%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains more Monounsaturated Fat +519%
Contains more Polyunsaturated fat +6177.2%
Contains less Saturated Fat -90.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Pilaf Opinion
Net carbs 7.72g 75.11g Pilaf
Protein 16.54g 10.42g Seed
Fats 30.74g 1.37g Seed
Carbs 42.12g 76.31g Pilaf
Calories 486kcal 359kcal Seed
Starch 71.23g Pilaf
Sugar 1.53g Seed
Fiber 34.4g 1.2g Seed
Calcium 631mg 83mg Seed
Iron 7.72mg 2.44mg Seed
Magnesium 335mg 32mg Seed
Phosphorus 860mg 154mg Seed
Potassium 407mg 188mg Seed
Sodium 16mg 1303mg Seed
Zinc 4.58mg 1.01mg Seed
Copper 0.924mg 0.166mg Seed
Manganese 2.723mg 0.882mg Seed
Selenium 55.2µg 32.4µg Seed
Vitamin A 54IU 14IU Seed
Vitamin A RAE 4µg Pilaf
Vitamin E 0.5mg 0.04mg Seed
Vitamin C 1.6mg 4.1mg Pilaf
Vitamin B1 0.62mg 0.603mg Seed
Vitamin B2 0.17mg 0.087mg Seed
Vitamin B3 8.83mg 6.127mg Seed
Vitamin B5 0.715mg Pilaf
Vitamin B6 0.4mg Pilaf
Folate 49µg 212µg Pilaf
Vitamin B12 0µg 0.02µg Pilaf
Vitamin K 0.5µg Pilaf
Tryptophan 0.436mg 0.086mg Seed
Threonine 0.709mg 0.221mg Seed
Isoleucine 0.801mg 0.279mg Seed
Leucine 1.371mg 0.523mg Seed
Lysine 0.97mg 0.189mg Seed
Methionine 0.588mg 0.145mg Seed
Phenylalanine 1.016mg 0.32mg Seed
Valine 0.95mg 0.374mg Seed
Histidine 0.531mg 0.15mg Seed
Cholesterol 0mg 1mg Seed
Trans Fat 0.14g 0g Pilaf
Saturated Fat 3.33g 0.307g Pilaf
Monounsaturated Fat 2.309g 0.373g Seed
Polyunsaturated fat 23.665g 0.377g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Pilaf
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
50%
Pilaf
Minerals Daily Need Coverage Score
221%
Seed
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 1287mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 3.023g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.