Pumpkin seeds vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and arborio rice?

Pumpkin seeds are richer in zinc, copper, magnesium, protein, fats, potassium, and iron, yet arborio rice is richer in folate and vitamin B1.
Pumpkin seeds' daily need coverage for zinc is 90% higher.
Pumpkin seeds have 102 times more fats than arborio rice. Pumpkin seeds have 19.4g of fats, while arborio rice has 0.19g.
Arborio rice contains less saturated fat.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Arborio rice

Contains more MagnesiumMagnesium	+3175%
Contains more CalciumCalcium	+5400%
Contains more PotassiumPotassium	+3434.6%
Contains more IronIron	+126.7%
Contains more CopperCopper	+858.3%
Contains more ZincZinc	+2475%
Contains more PhosphorusPhosphorus	+178.8%
Contains more ManganeseManganese	+38.9%

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Arborio rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+225%

Contains more Vitamin B1Vitamin B1	+382.4%
Contains more Vitamin B3Vitamin B3	+422%
Contains more Vitamin B5Vitamin B5	+608.9%
Contains more Vitamin B6Vitamin B6	+59.5%
Contains more FolateFolate	+555.6%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.4mg	90%
Fiber	18.4g		74%
Copper	0.69mg	0.072mg	69%
Magnesium	262mg	8mg	60%
Polyunsaturated fat	8.844g	0.05g	59%
Protein	18.55g	2.36g	32%
Fats	19.4g	0.19g	30%
Potassium	919mg	26mg	26%
Iron	3.31mg	1.46mg	23%
Calories	446kcal	130kcal	16%
Saturated fat	3.67g	0.051g	16%
Monounsaturated fat	6.032g	0.058g	15%
Selenium		7.5µg	14%
Folate	9µg	59µg	13%
Vitamin B1	0.034mg	0.164mg	11%
Carbs	53.75g	28.73g	8%
Phosphorus	92mg	33mg	8%
Vitamin B3	0.286mg	1.493mg	8%
Vitamin B5	0.056mg	0.397mg	7%
Manganese	0.496mg	0.357mg	6%
Calcium	55mg	1mg	5%
Vitamin B2	0.052mg	0.016mg	3%
Vitamin B6	0.037mg	0.059mg	2%
Sodium	18mg	0mg	1%
Protein per 100 calories	4.2g	1.8g	N/A
Calories per 10 g protein	240kcal	551kcal	N/A
Weight per 100 calories	22g	77g	N/A
Unsaturated / Saturated Fat ratio	4.1	2.1	N/A
Vitamin C	0.3mg	0mg	0%
Net carbs	35.35g	28.73g	N/A
Vitamin A	3µg	0µg	0%
Tryptophan	0.326mg	0.027mg	0%
Threonine	0.683mg	0.084mg	0%
Isoleucine	0.956mg	0.102mg	0%
Leucine	1.572mg	0.195mg	0%
Lysine	1.386mg	0.085mg	0%
Methionine	0.417mg	0.056mg	0%
Phenylalanine	0.924mg	0.126mg	0%
Valine	1.491mg	0.144mg	0%
Histidine	0.515mg	0.056mg	0%