Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rice vs. Pumpkin seed — In-Depth Nutrition Comparison

Compare

How are Rice and Pumpkin seed different?

  • Rice is richer in Folate, Vitamin B1, and Vitamin B3, while Pumpkin seed is higher in Zinc, Fiber, Copper, Magnesium, Iron, and Potassium.
  • Pumpkin seed covers your daily need of Zinc 89% more than Rice.
  • Rice contains 6 times more Folate than Pumpkin seed. Rice contains 58µg of Folate, while Pumpkin seed contains 9µg.
  • Rice is lower in Saturated Fat.

Rice, white, long-grain, regular, enriched, cooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Rice vs Pumpkin seed 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.
Contains less Sodium -94.4%
Contains more Calcium +450%
Contains more Iron +175.8%
Contains more Magnesium +2083.3%
Contains more Phosphorus +114%
Contains more Potassium +2525.7%
Contains more Zinc +2002%
Contains more Copper +900%
Equal in Manganese - 0.496
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains less Sodium -94.4%
Contains more Calcium +450%
Contains more Iron +175.8%
Contains more Magnesium +2083.3%
Contains more Phosphorus +114%
Contains more Potassium +2525.7%
Contains more Zinc +2002%
Contains more Copper +900%
Equal in Manganese - 0.496

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.
Rice
7
:
Contains more Vitamin B1 +379.4%
Contains more Vitamin B3 +416.1%
Contains more Vitamin B5 +596.4%
Contains more Vitamin B6 +151.4%
Contains more Folate +544.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +300%
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% 41% 3% 28% 24% 22% 44% 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 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +379.4%
Contains more Vitamin B3 +416.1%
Contains more Vitamin B5 +596.4%
Contains more Vitamin B6 +151.4%
Contains more Folate +544.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1420.9%
Contains more Protein +589.6%
Contains more Fats +6828.6%
Contains more Carbs +90.8%
Contains more Other +804.8%
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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
Contains more Water +1420.9%
Contains more Protein +589.6%
Contains more Fats +6828.6%
Contains more Carbs +90.8%
Contains more Other +804.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +6754.5%
Contains more Polyunsaturated fat +11536.8%
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +6754.5%
Contains more Polyunsaturated fat +11536.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Pumpkin seed Opinion
Net carbs 27.77g 35.35g Pumpkin seed
Protein 2.69g 18.55g Pumpkin seed
Fats 0.28g 19.4g Pumpkin seed
Carbs 28.17g 53.75g Pumpkin seed
Calories 130kcal 446kcal Pumpkin seed
Sugar 0.05g Pumpkin seed
Fiber 0.4g 18.4g Pumpkin seed
Calcium 10mg 55mg Pumpkin seed
Iron 1.2mg 3.31mg Pumpkin seed
Magnesium 12mg 262mg Pumpkin seed
Phosphorus 43mg 92mg Pumpkin seed
Potassium 35mg 919mg Pumpkin seed
Sodium 1mg 18mg Rice
Zinc 0.49mg 10.3mg Pumpkin seed
Copper 0.069mg 0.69mg Pumpkin seed
Manganese 0.472mg 0.496mg Pumpkin seed
Selenium 7.5µg Rice
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.04mg Rice
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.163mg 0.034mg Rice
Vitamin B2 0.013mg 0.052mg Pumpkin seed
Vitamin B3 1.476mg 0.286mg Rice
Vitamin B5 0.39mg 0.056mg Rice
Vitamin B6 0.093mg 0.037mg Rice
Folate 58µg 9µg Rice
Tryptophan 0.031mg 0.326mg Pumpkin seed
Threonine 0.096mg 0.683mg Pumpkin seed
Isoleucine 0.116mg 0.956mg Pumpkin seed
Leucine 0.222mg 1.572mg Pumpkin seed
Lysine 0.097mg 1.386mg Pumpkin seed
Methionine 0.063mg 0.417mg Pumpkin seed
Phenylalanine 0.144mg 0.924mg Pumpkin seed
Valine 0.164mg 1.491mg Pumpkin seed
Histidine 0.063mg 0.515mg Pumpkin seed
Saturated Fat 0.077g 3.67g Rice
Monounsaturated Fat 0.088g 6.032g Pumpkin seed
Polyunsaturated fat 0.076g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
13%
Rice
4%
Pumpkin seed
Minerals Daily Need Coverage Score
22%
Rice
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 3.593g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 60)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.2)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.05g)
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)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.