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Pumpkin seed vs Arborio rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 35)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 3.619g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
10
Arborio rice
Mineral Summary Score
86
Pumpkin seed
8
Arborio rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +126.7%
Contains more Calcium +5400%
Contains more Potassium +3434.6%
Contains more Magnesium +3175%
Contains more Copper +858.3%
Contains more Zinc +2475%
Contains more Phosphorus +178.8%
Contains less Sodium -100%
Contains more Iron +126.7%
Contains more Calcium +5400%
Contains more Potassium +3434.6%
Contains more Magnesium +3175%
Contains more Copper +858.3%
Contains more Zinc +2475%
Contains more Phosphorus +178.8%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +225%
Contains more Vitamin B1 +382.4%
Contains more Vitamin B3 +422%
Contains more Vitamin B5 +608.9%
Contains more Vitamin B6 +59.5%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +225%
Contains more Vitamin B1 +382.4%
Contains more Vitamin B3 +422%
Contains more Vitamin B5 +608.9%
Contains more Vitamin B6 +59.5%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
14%
Arborio rice
Carbohydrates
54%
Pumpkin seed
29%
Arborio rice
Fats
90%
Pumpkin seed
1%
Arborio rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Arborio rice Opinion
Calories 446 130 Pumpkin seed
Protein 18.55 2.36 Pumpkin seed
Fats 19.4 0.19 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 28.73 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 1.46 Pumpkin seed
Calcium 55 1 Pumpkin seed
Potassium 919 26 Pumpkin seed
Magnesium 262 8 Pumpkin seed
Sugars
Fiber 18.4 Pumpkin seed
Copper 0.69 0.072 Pumpkin seed
Zinc 10.3 0.4 Pumpkin seed
Starch
Phosphorus 92 33 Pumpkin seed
Sodium 18 0 Arborio rice
Vitamin A 62 0 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.164 Arborio rice
Vitamin B2 0.052 0.016 Pumpkin seed
Vitamin B3 0.286 1.493 Arborio rice
Vitamin B5 0.056 0.397 Arborio rice
Vitamin B6 0.037 0.059 Arborio rice
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 57 Arborio rice
Trans Fat
Saturated Fat 3.67 0.051 Arborio rice
Monounsaturated Fat 6.032 0.058 Pumpkin seed
Polyunsaturated fat 8.844 0.05 Pumpkin seed
Tryptophan 0.326 0.027 Pumpkin seed
Threonine 0.683 0.084 Pumpkin seed
Isoleucine 0.956 0.102 Pumpkin seed
Leucine 1.572 0.195 Pumpkin seed
Lysine 1.386 0.085 Pumpkin seed
Methionine 0.417 0.056 Pumpkin seed
Phenylalanine 0.924 0.126 Pumpkin seed
Valine 1.491 0.144 Pumpkin seed
Histidine 0.515 0.056 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.