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  6. Pumpkin seeds vs. Arborio rice

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, potassium, iron, and phosphorus, yet arborio rice is richer in folate, vitamin B1, and vitamin B3.
  • Pumpkin seeds' daily need coverage for zinc is 90% higher.
  • Pumpkin seeds have 72 times more saturated fat than arborio rice. Pumpkin seeds have 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 seeds 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" 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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%
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%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Arborio rice 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%
Phosphorus 92mg 33mg 8%
Vitamin B3 0.286mg 1.493mg 8%
Carbs 53.75g 28.73g 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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +686%
Contains more FatsFats +10110.5%
Contains more CarbsCarbs +87.1%
Contains more OtherOther +1900%
Contains more WaterWater +1422.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +10300%
Contains more Poly. FatPolyunsaturated fat +17588%
Contains less Sat. FatSaturated fat -98.6%

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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 seeds - 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.