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Pumpkin seed vs Arborio rice - In-Depth Nutrition Comparison

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What are the main differences between Pumpkin seed and Arborio rice?

  • Pumpkin seed is richer in Zinc, Copper, Magnesium, Potassium, Iron, and Phosphorus, yet Arborio rice is richer in Folate, Vitamin B1, and Vitamin B3.
  • Pumpkin seed's daily need coverage for Zinc is 90% higher.
  • Pumpkin seed has 72 times more Saturated Fat than Arborio rice. Pumpkin seed has 3.67g of Saturated Fat, while Arborio rice has 0.051g.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Pumpkin seed vs Arborio 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +5400%
Contains more Iron +126.7%
Contains more Magnesium +3175%
Contains more Phosphorus +178.8%
Contains more Potassium +3434.6%
Contains more Zinc +2475%
Contains more Copper +858.3%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +5400%
Contains more Iron +126.7%
Contains more Magnesium +3175%
Contains more Phosphorus +178.8%
Contains more Potassium +3434.6%
Contains more Zinc +2475%
Contains more Copper +858.3%
Contains less Sodium -100%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +225%
Contains more Vitamin B1 +382.4%
Contains more Vitamin B3 +422%
Contains more Vitamin B5 +608.9%
Contains more Vitamin B6 +59.5%
Contains more Folate +555.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +225%
Contains more Vitamin B1 +382.4%
Contains more Vitamin B3 +422%
Contains more Vitamin B5 +608.9%
Contains more Vitamin B6 +59.5%
Contains more Folate +555.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Arborio rice
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Arborio rice Opinion
Net carbs 35.35g 28.73g Pumpkin seed
Protein 18.55g 2.36g Pumpkin seed
Fats 19.4g 0.19g Pumpkin seed
Carbs 53.75g 28.73g Pumpkin seed
Calories 446kcal 130kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g g Pumpkin seed
Calcium 55mg 1mg Pumpkin seed
Iron 3.31mg 1.46mg Pumpkin seed
Magnesium 262mg 8mg Pumpkin seed
Phosphorus 92mg 33mg Pumpkin seed
Potassium 919mg 26mg Pumpkin seed
Sodium 18mg 0mg Arborio rice
Zinc 10.3mg 0.4mg Pumpkin seed
Copper 0.69mg 0.072mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.164mg Arborio rice
Vitamin B2 0.052mg 0.016mg Pumpkin seed
Vitamin B3 0.286mg 1.493mg Arborio rice
Vitamin B5 0.056mg 0.397mg Arborio rice
Vitamin B6 0.037mg 0.059mg Arborio rice
Folate 9µg 59µg Arborio rice
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.027mg Pumpkin seed
Threonine 0.683mg 0.084mg Pumpkin seed
Isoleucine 0.956mg 0.102mg Pumpkin seed
Leucine 1.572mg 0.195mg Pumpkin seed
Lysine 1.386mg 0.085mg Pumpkin seed
Methionine 0.417mg 0.056mg Pumpkin seed
Phenylalanine 0.924mg 0.126mg Pumpkin seed
Valine 1.491mg 0.144mg Pumpkin seed
Histidine 0.515mg 0.056mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 0.051g Arborio rice
Monounsaturated Fat 6.032g 0.058g Pumpkin seed
Polyunsaturated fat 8.844g 0.05g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
13
Arborio rice
Mineral Summary Score
120
Pumpkin seed
14
Arborio rice

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 food.
Protein
111%
Pumpkin seed
14%
Arborio rice
Carbohydrates
54%
Pumpkin seed
29%
Arborio rice
Fats
90%
Pumpkin seed
1%
Arborio rice

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 3.619g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 69)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.