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Sunflower oil vs. Pilaf — In-Depth Nutrition Comparison

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What are the differences between sunflower oil and pilaf?

  • Sunflower oil is higher in vitamin E, yet pilaf is higher in selenium, folate, vitamin B1, manganese, vitamin B3, vitamin B6, and iron.
  • Sunflower oil's daily need coverage for vitamin E is 274% more.
  • Sunflower oil has 42 times more saturated fat than pilaf. While sunflower oil has 13g of saturated fat, pilaf has only 0.307g.
  • The glycemic index of sunflower oil is lower.

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

Infographic

Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains less SodiumSodium -100%
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 +∞%

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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
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%
Contains more Vitamin EVitamin E +102600%
Contains more Vitamin KVitamin K +980%
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 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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
Contains more FatsFats +7199.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil 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
64%
Sunflower oil
47%
Pilaf
Minerals Daily Need Coverage Score
0%
Sunflower oil
77%
Pilaf

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