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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" charts 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 more Manganese +38.9%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
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 more Manganese +38.9%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +686%
Contains more Fats +10110.5%
Contains more Carbs +87.1%
Contains more Other +1900%
Contains more Water +1422.9%
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 Protein +686%
Contains more Fats +10110.5%
Contains more Carbs +87.1%
Contains more Other +1900%
Contains more Water +1422.9%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fiber 18.4g 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
Manganese 0.496mg 0.357mg Pumpkin seed
Selenium 7.5µg Arborio rice
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
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
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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
13%
Arborio rice
Minerals Daily Need Coverage Score
103%
Pumpkin seed
20%
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

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 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.