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Pumpkin seed vs Brown rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.24g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 3.41g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.2)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Brown rice
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Brown 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
Brown rice
Mineral Summary Score
86
Pumpkin seed
14
Brown 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 +491.1%
Contains more Calcium +1733.3%
Contains more Potassium +968.6%
Contains more Magnesium +571.8%
Contains more Copper +550.9%
Contains more Zinc +1350.7%
Contains more Phosphorus +12%
Contains less Sodium -77.8%
Contains more Iron +491.1%
Contains more Calcium +1733.3%
Contains more Potassium +968.6%
Contains more Magnesium +571.8%
Contains more Copper +550.9%
Contains more Zinc +1350.7%
Contains more Phosphorus +12%
Contains less Sodium -77.8%

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 B1 +423.5%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +795.5%
Contains more Vitamin B5 +578.6%
Contains more Vitamin B6 +232.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +423.5%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +795.5%
Contains more Vitamin B5 +578.6%
Contains more Vitamin B6 +232.4%

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
16%
Brown rice
Carbohydrates
54%
Pumpkin seed
26%
Brown rice
Fats
90%
Pumpkin seed
4%
Brown 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 Brown rice Opinion
Calories 446 123 Pumpkin seed
Protein 18.55 2.74 Pumpkin seed
Fats 19.4 0.97 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 25.58 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 0.56 Pumpkin seed
Calcium 55 3 Pumpkin seed
Potassium 919 86 Pumpkin seed
Magnesium 262 39 Pumpkin seed
Sugars 0.24 Brown rice
Fiber 18.4 1.6 Pumpkin seed
Copper 0.69 0.106 Pumpkin seed
Zinc 10.3 0.71 Pumpkin seed
Starch 24.79 Brown rice
Phosphorus 92 103 Brown rice
Sodium 18 4 Brown rice
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.034 0.178 Brown rice
Vitamin B2 0.052 0.069 Brown rice
Vitamin B3 0.286 2.561 Brown rice
Vitamin B5 0.056 0.38 Brown rice
Vitamin B6 0.037 0.123 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.26 Brown rice
Monounsaturated Fat 6.032 0.369 Pumpkin seed
Polyunsaturated fat 8.844 0.366 Pumpkin seed
Tryptophan 0.326 0.033 Pumpkin seed
Threonine 0.683 0.095 Pumpkin seed
Isoleucine 0.956 0.109 Pumpkin seed
Leucine 1.572 0.214 Pumpkin seed
Lysine 1.386 0.099 Pumpkin seed
Methionine 0.417 0.058 Pumpkin seed
Phenylalanine 0.924 0.133 Pumpkin seed
Valine 1.491 0.151 Pumpkin seed
Histidine 0.515 0.066 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.