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  6. Arborio rice vs. Pumpkin

Arborio rice vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on the differences between arborio rice and pumpkin

  • Arborio rice has more selenium, folate, manganese, vitamin B1, and iron; however, pumpkin is higher in vitamin A, vitamin C, potassium, vitamin B2, and copper.
  • Pumpkin covers your daily vitamin A needs 170% more than arborio rice.
  • Pumpkin contains 25 times less selenium than arborio rice. Arborio rice contains 7.5µg of selenium, while pumpkin contains 0.3µg.
  • The glycemic index of arborio rice is higher.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Pumpkin, raw.

Infographic

Arborio rice vs Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more IronIron +82.5%
Contains more ZincZinc +25%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +185.6%
Contains more SeleniumSelenium +2400%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +1207.7%
Contains more CopperCopper +76.4%
Contains more PhosphorusPhosphorus +33.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +228%
Contains more Vitamin B3Vitamin B3 +148.8%
Contains more Vitamin B5Vitamin B5 +33.2%
Contains more FolateFolate +268.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +587.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.061mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Selenium 7.5µg 0.3µg 13%
Folate 59µg 16µg 11%
Vitamin B1 0.164mg 0.05mg 10%
Vitamin C 0mg 9mg 10%
Manganese 0.357mg 0.125mg 10%
Potassium 26mg 340mg 9%
Iron 1.46mg 0.8mg 8%
Carbs 28.73g 6.5g 7%
Vitamin B2 0.016mg 0.11mg 7%
Vitamin E 1.06mg 7%
Vitamin B3 1.493mg 0.6mg 6%
Copper 0.072mg 0.127mg 6%
Calories 130kcal 26kcal 5%
Protein 2.36g 1g 3%
Phosphorus 33mg 44mg 2%
Fiber 0.5g 2%
Vitamin B5 0.397mg 0.298mg 2%
Calcium 1mg 21mg 2%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Magnesium 8mg 12mg 1%
Zinc 0.4mg 0.32mg 1%
Fats 0.19g 0.1g 0%
Net carbs 28.73g 6g N/A
Sugar 2.76g N/A
Sodium 0mg 1mg 0%
Vitamin B6 0.059mg 0.061mg 0%
Saturated fat 0.051g 0.052g 0%
Monounsaturated fat 0.058g 0.013g 0%
Polyunsaturated fat 0.05g 0.005g 0%
Tryptophan 0.027mg 0.012mg 0%
Threonine 0.084mg 0.029mg 0%
Isoleucine 0.102mg 0.031mg 0%
Leucine 0.195mg 0.046mg 0%
Lysine 0.085mg 0.054mg 0%
Methionine 0.056mg 0.011mg 0%
Phenylalanine 0.126mg 0.032mg 0%
Valine 0.144mg 0.035mg 0%
Histidine 0.056mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +136%
Contains more FatsFats +90%
Contains more CarbsCarbs +342%
Contains more WaterWater +33.7%
Contains more OtherOther +321.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +346.2%
Contains more Poly. FatPolyunsaturated fat +900%
~equal in Saturated fat ~0.052g

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.