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Pumpkin seed vs Wild rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 3.514g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.2)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 2.5g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
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 Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Wild 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
23
Wild rice
Mineral Summary Score
86
Pumpkin seed
67
Wild 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 +68.9%
Contains more Calcium +161.9%
Contains more Potassium +115.2%
Contains more Magnesium +48%
Contains more Copper +31.7%
Contains more Zinc +72.8%
Contains more Phosphorus +370.7%
Contains less Sodium -61.1%
Contains more Iron +68.9%
Contains more Calcium +161.9%
Contains more Potassium +115.2%
Contains more Magnesium +48%
Contains more Copper +31.7%
Contains more Zinc +72.8%
Contains more Phosphorus +370.7%
Contains less Sodium -61.1%

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 +226.3%
Contains more Vitamin B1 +238.2%
Contains more Vitamin B2 +403.8%
Contains more Vitamin B3 +2254.2%
Contains more Vitamin B5 +1817.9%
Contains more Vitamin B6 +956.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +226.3%
Contains more Vitamin B1 +238.2%
Contains more Vitamin B2 +403.8%
Contains more Vitamin B3 +2254.2%
Contains more Vitamin B5 +1817.9%
Contains more Vitamin B6 +956.8%

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
88%
Wild rice
Carbohydrates
54%
Pumpkin seed
75%
Wild rice
Fats
90%
Pumpkin seed
5%
Wild 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 Wild rice Opinion
Calories 446 357 Pumpkin seed
Protein 18.55 14.73 Pumpkin seed
Fats 19.4 1.08 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 1.96 Pumpkin seed
Calcium 55 21 Pumpkin seed
Potassium 919 427 Pumpkin seed
Magnesium 262 177 Pumpkin seed
Sugars 2.5 Wild rice
Fiber 18.4 6.2 Pumpkin seed
Copper 0.69 0.524 Pumpkin seed
Zinc 10.3 5.96 Pumpkin seed
Starch
Phosphorus 92 433 Wild rice
Sodium 18 7 Wild rice
Vitamin A 62 19 Pumpkin seed
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.034 0.115 Wild rice
Vitamin B2 0.052 0.262 Wild rice
Vitamin B3 0.286 6.733 Wild rice
Vitamin B5 0.056 1.074 Wild rice
Vitamin B6 0.037 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.67 0.156 Wild rice
Monounsaturated Fat 6.032 0.159 Pumpkin seed
Polyunsaturated fat 8.844 0.676 Pumpkin seed
Tryptophan 0.326 0.179 Pumpkin seed
Threonine 0.683 0.469 Pumpkin seed
Isoleucine 0.956 0.618 Pumpkin seed
Leucine 1.572 1.018 Pumpkin seed
Lysine 1.386 0.629 Pumpkin seed
Methionine 0.417 0.438 Wild rice
Phenylalanine 0.924 0.721 Pumpkin seed
Valine 1.491 0.858 Pumpkin seed
Histidine 0.515 0.384 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.