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

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How are sun-dried tomato and pilaf different?

  • Sun-dried tomato is richer in vitamin C, potassium, copper, vitamin A, vitamin B2, and fiber, while pilaf is higher in selenium, folate, and vitamin B1.
  • Sun-dried tomato covers your daily need for vitamin C, 109% more than pilaf.
  • Sun-dried tomato contains 92 times more vitamin A than pilaf. Sun-dried tomato contains 1286IU of vitamin A, while pilaf contains 14IU.
  • Sun-dried tomato is lower in sodium.
  • Pilaf has a higher glycemic index (60) than sun-dried tomato (30).

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

Infographic

Sun-dried tomato 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.
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%
Pilaf
5
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%
Contains more MagnesiumMagnesium +153.1%
Contains more PotassiumPotassium +732.4%
Contains more CopperCopper +184.9%
Contains less SodiumSodium -79.6%
Contains more CalciumCalcium +76.6%
Contains more ZincZinc +29.5%
Contains more PhosphorusPhosphorus +10.8%
Contains more ManganeseManganese +89.3%
Contains more SeleniumSelenium +980%
~equal in Iron ~2.44mg

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.
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%
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%
Contains more Vitamin CVitamin C +2382.9%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B2Vitamin B2 +340.2%
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 FolateFolate +821.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +927.7%
Contains more WaterWater +569.5%
Contains more ProteinProtein +105.9%
Contains more CarbsCarbs +227.1%
~equal in Other ~3.86g

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Pilaf
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
53%
Sun-dried tomato
47%
Pilaf
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
77%
Pilaf

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.