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Pumpkin seed vs. Glutinous rice — In-Depth Nutrition Comparison

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How are Pumpkin seed and Glutinous rice different?

  • Pumpkin seed is higher than Glutinous rice in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, Phosphorus, Manganese, and Calcium.
  • Pumpkin seed covers your daily need of Zinc 90% more than Glutinous rice.
  • Pumpkin seed contains 94 times more Saturated Fat than Glutinous rice. Pumpkin seed contains 3.67g of Saturated Fat, while Glutinous rice contains 0.039g.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Rice, white, glutinous, unenriched, cooked types were used in this article.

Infographic

Pumpkin seed vs Glutinous rice infographic
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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 Calcium +2650%
Contains more Iron +2264.3%
Contains more Magnesium +5140%
Contains more Phosphorus +1050%
Contains more Potassium +9090%
Contains more Zinc +2412.2%
Contains more Copper +1308.2%
Contains more Manganese +89.3%
Contains less Sodium -72.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Contains more Calcium +2650%
Contains more Iron +2264.3%
Contains more Magnesium +5140%
Contains more Phosphorus +1050%
Contains more Potassium +9090%
Contains more Zinc +2412.2%
Contains more Copper +1308.2%
Contains more Manganese +89.3%
Contains less Sodium -72.2%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +42.3%
Contains more Folate +800%
Contains more Vitamin B5 +283.9%
Equal in Vitamin B3 - 0.29
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +42.3%
Contains more Folate +800%
Contains more Vitamin B5 +283.9%
Equal in Vitamin B3 - 0.29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +818.3%
Contains more Fats +10110.5%
Contains more Carbs +154.9%
Contains more Other +5328.6%
Contains more Water +1602.9%
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more Protein +818.3%
Contains more Fats +10110.5%
Contains more Carbs +154.9%
Contains more Other +5328.6%
Contains more Water +1602.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +8517.1%
Contains more Polyunsaturated fat +12717.4%
Contains less Saturated Fat -98.9%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +8517.1%
Contains more Polyunsaturated fat +12717.4%
Contains less Saturated Fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Glutinous rice Opinion
Net carbs 35.35g 20.09g Pumpkin seed
Protein 18.55g 2.02g Pumpkin seed
Fats 19.4g 0.19g Pumpkin seed
Carbs 53.75g 21.09g Pumpkin seed
Calories 446kcal 97kcal Pumpkin seed
Sugar 0.05g Pumpkin seed
Fiber 18.4g 1g Pumpkin seed
Calcium 55mg 2mg Pumpkin seed
Iron 3.31mg 0.14mg Pumpkin seed
Magnesium 262mg 5mg Pumpkin seed
Phosphorus 92mg 8mg Pumpkin seed
Potassium 919mg 10mg Pumpkin seed
Sodium 18mg 5mg Glutinous rice
Zinc 10.3mg 0.41mg Pumpkin seed
Copper 0.69mg 0.049mg Pumpkin seed
Manganese 0.496mg 0.262mg Pumpkin seed
Selenium 5.6µg Glutinous rice
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.04mg Glutinous rice
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.02mg Pumpkin seed
Vitamin B2 0.052mg 0.013mg Pumpkin seed
Vitamin B3 0.286mg 0.29mg Glutinous rice
Vitamin B5 0.056mg 0.215mg Glutinous rice
Vitamin B6 0.037mg 0.026mg Pumpkin seed
Folate 9µg 1µg Pumpkin seed
Tryptophan 0.326mg 0.023mg Pumpkin seed
Threonine 0.683mg 0.072mg Pumpkin seed
Isoleucine 0.956mg 0.087mg Pumpkin seed
Leucine 1.572mg 0.167mg Pumpkin seed
Lysine 1.386mg 0.073mg Pumpkin seed
Methionine 0.417mg 0.047mg Pumpkin seed
Phenylalanine 0.924mg 0.108mg Pumpkin seed
Valine 1.491mg 0.123mg Pumpkin seed
Histidine 0.515mg 0.047mg Pumpkin seed
Saturated Fat 3.67g 0.039g Glutinous rice
Monounsaturated Fat 6.032g 0.07g Pumpkin seed
Polyunsaturated fat 8.844g 0.069g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Glutinous rice
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
4%
Pumpkin seed
3%
Glutinous rice
Minerals Daily Need Coverage Score
103%
Pumpkin seed
11%
Glutinous rice

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 3.631g)
Which food is lower in glycemic index?
Glutinous rice
Glutinous rice is lower in glycemic index (difference - 98)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.