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

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Important differences between Wild rice and Pumpkin seed

  • Wild rice has more Vitamin B6, and Vitamin B3, however, Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Iron, Potassium, and Manganese.
  • Pumpkin seed's daily need coverage for Zinc is 81% more.
  • Wild rice has 5 times more Vitamin B3 than Pumpkin seed. Wild rice has 1.287mg of Vitamin B3, while Pumpkin seed has 0.286mg.
  • Wild rice is lower in Saturated Fat.

The food varieties used in the comparison are Wild rice, cooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Wild 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 -83.3%
Contains more Calcium +1733.3%
Contains more Iron +451.7%
Contains more Magnesium +718.8%
Contains more Phosphorus +12.2%
Contains more Potassium +809.9%
Contains more Zinc +668.7%
Contains more Copper +470.2%
Contains more Manganese +75.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains less Sodium -83.3%
Contains more Calcium +1733.3%
Contains more Iron +451.7%
Contains more Magnesium +718.8%
Contains more Phosphorus +12.2%
Contains more Potassium +809.9%
Contains more Zinc +668.7%
Contains more Copper +470.2%
Contains more Manganese +75.9%

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 B1 +52.9%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +264.9%
Contains more Folate +188.9%
Contains more Vitamin A +1966.7%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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 +52.9%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +264.9%
Contains more Folate +188.9%
Contains more Vitamin A +1966.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1542.9%
Contains more Protein +364.9%
Contains more Fats +5605.9%
Contains more Carbs +151.9%
Contains more Other +850%
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +1542.9%
Contains more Protein +364.9%
Contains more Fats +5605.9%
Contains more Carbs +151.9%
Contains more Other +850%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +11964%
Contains more Polyunsaturated fat +4052.1%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +11964%
Contains more Polyunsaturated fat +4052.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild 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 Wild rice Pumpkin seed Opinion
Net carbs 19.54g 35.35g Pumpkin seed
Protein 3.99g 18.55g Pumpkin seed
Fats 0.34g 19.4g Pumpkin seed
Carbs 21.34g 53.75g Pumpkin seed
Calories 101kcal 446kcal Pumpkin seed
Fructose 0.2g Wild rice
Sugar 0.73g Pumpkin seed
Fiber 1.8g 18.4g Pumpkin seed
Calcium 3mg 55mg Pumpkin seed
Iron 0.6mg 3.31mg Pumpkin seed
Magnesium 32mg 262mg Pumpkin seed
Phosphorus 82mg 92mg Pumpkin seed
Potassium 101mg 919mg Pumpkin seed
Sodium 3mg 18mg Wild rice
Zinc 1.34mg 10.3mg Pumpkin seed
Copper 0.121mg 0.69mg Pumpkin seed
Manganese 0.282mg 0.496mg Pumpkin seed
Selenium 0.8µg Wild rice
Vitamin A 3IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.24mg Wild rice
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.052mg 0.034mg Wild rice
Vitamin B2 0.087mg 0.052mg Wild rice
Vitamin B3 1.287mg 0.286mg Wild rice
Vitamin B5 0.154mg 0.056mg Wild rice
Vitamin B6 0.135mg 0.037mg Wild rice
Folate 26µg 9µg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg 0.326mg Pumpkin seed
Threonine 0.127mg 0.683mg Pumpkin seed
Isoleucine 0.167mg 0.956mg Pumpkin seed
Leucine 0.276mg 1.572mg Pumpkin seed
Lysine 0.17mg 1.386mg Pumpkin seed
Methionine 0.119mg 0.417mg Pumpkin seed
Phenylalanine 0.195mg 0.924mg Pumpkin seed
Valine 0.232mg 1.491mg Pumpkin seed
Histidine 0.104mg 0.515mg Pumpkin seed
Saturated Fat 0.049g 3.67g Wild rice
Monounsaturated Fat 0.05g 6.032g Pumpkin seed
Polyunsaturated fat 0.213g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Pumpkin seed
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
10%
Wild rice
4%
Pumpkin seed
Minerals Daily Need Coverage Score
21%
Wild rice
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 3.621g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 57)
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 is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.73g)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.