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  6. Pumpkin vs. Brown rice

Pumpkin vs. Brown rice — In-Depth Nutrition Comparison

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How are pumpkin and brown rice different?

  • Pumpkin is higher in vitamin A, vitamin C, potassium, and vitamin E; however, brown rice is richer in manganese, vitamin B3, vitamin B1, selenium, phosphorus, and magnesium.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Pumpkin has a lower glycemic index (52) than brown rice (66).

Pumpkin, raw and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Pumpkin vs Brown rice 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +295.3%
Contains more IronIron +42.9%
Contains more CopperCopper +19.8%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +225%
Contains more ZincZinc +121.9%
Contains more PhosphorusPhosphorus +134.1%
Contains more ManganeseManganese +679.2%
Contains more SeleniumSelenium +1833.3%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +523.5%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +77.8%
Contains more Vitamin B1Vitamin B1 +256%
Contains more Vitamin B3Vitamin B3 +326.8%
Contains more Vitamin B5Vitamin B5 +27.5%
Contains more Vitamin B6Vitamin B6 +101.6%
Contains more CholineCholine +12.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Brown rice DV% diff.
Vitamin A 426µg 0µg 47%
Manganese 0.125mg 0.974mg 37%
Vitamin B3 0.6mg 2.561mg 12%
Vitamin B1 0.05mg 0.178mg 11%
Starch 24.79g 10%
Vitamin C 9mg 0mg 10%
Selenium 0.3µg 5.8µg 10%
Phosphorus 44mg 103mg 8%
Potassium 340mg 86mg 7%
Carbs 6.5g 25.58g 6%
Magnesium 12mg 39mg 6%
Vitamin E 1.06mg 0.17mg 6%
Vitamin B6 0.061mg 0.123mg 5%
Calories 26kcal 123kcal 5%
Zinc 0.32mg 0.71mg 4%
Fiber 0.5g 1.6g 4%
Iron 0.8mg 0.56mg 3%
Protein 1g 2.74g 3%
Vitamin B2 0.11mg 0.069mg 3%
Calcium 21mg 3mg 2%
Polyunsaturated fat 0.005g 0.366g 2%
Vitamin B5 0.298mg 0.38mg 2%
Folate 16µg 9µg 2%
Copper 0.127mg 0.106mg 2%
Fats 0.1g 0.97g 1%
Vitamin K 1.1µg 0.2µg 1%
Saturated fat 0.052g 0.26g 1%
Monounsaturated fat 0.013g 0.369g 1%
Net carbs 6g 23.98g N/A
Sugar 2.76g 0.24g N/A
Sodium 1mg 4mg 0%
Choline 8.2mg 9.2mg 0%
Tryptophan 0.012mg 0.033mg 0%
Threonine 0.029mg 0.095mg 0%
Isoleucine 0.031mg 0.109mg 0%
Leucine 0.046mg 0.214mg 0%
Lysine 0.054mg 0.099mg 0%
Methionine 0.011mg 0.058mg 0%
Phenylalanine 0.032mg 0.133mg 0%
Valine 0.035mg 0.151mg 0%
Histidine 0.016mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +30.4%
Contains more OtherOther +81.8%
Contains more ProteinProtein +174%
Contains more FatsFats +870%
Contains more CarbsCarbs +293.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +2738.5%
Contains more Poly. FatPolyunsaturated fat +7220%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.