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Pumpkin seed vs Glutinous rice - In-Depth Nutrition Comparison

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How are Pumpkin seed and Glutinous rice different?

  • Pumpkin seed is higher than Glutinous rice in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, Phosphorus, Manganese, and Calcium.
  • Pumpkin seed covers your daily need of Zinc 90% more than Glutinous rice.
  • Pumpkin seed contains 94 times more Saturated Fat than Glutinous rice. Pumpkin seed contains 3.67g of Saturated Fat, while Glutinous rice contains 0.039g.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Rice, white, glutinous, unenriched, cooked types were used in this article.

Infographic

Pumpkin seed vs Glutinous rice infographic
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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 +2650%
Contains more Iron +2264.3%
Contains more Magnesium +5140%
Contains more Phosphorus +1050%
Contains more Potassium +9090%
Contains more Zinc +2412.2%
Contains more Copper +1308.2%
Contains less Sodium -72.2%
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% 6% 4% 4% 1% 1% 12% 17%
Contains more Calcium +2650%
Contains more Iron +2264.3%
Contains more Magnesium +5140%
Contains more Phosphorus +1050%
Contains more Potassium +9090%
Contains more Zinc +2412.2%
Contains more Copper +1308.2%
Contains less Sodium -72.2%

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 B1 +70%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +42.3%
Contains more Folate +800%
Contains more Vitamin B5 +283.9%
Equal in Vitamin B3 - 0.29
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% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +42.3%
Contains more Folate +800%
Contains more Vitamin B5 +283.9%
Equal in Vitamin B3 - 0.29

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 Glutinous rice
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Glutinous rice Opinion
Net carbs 35.35g 20.09g Pumpkin seed
Protein 18.55g 2.02g Pumpkin seed
Fats 19.4g 0.19g Pumpkin seed
Carbs 53.75g 21.09g Pumpkin seed
Calories 446kcal 97kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 0.05g Pumpkin seed
Fiber 18.4g 1g Pumpkin seed
Calcium 55mg 2mg Pumpkin seed
Iron 3.31mg 0.14mg Pumpkin seed
Magnesium 262mg 5mg Pumpkin seed
Phosphorus 92mg 8mg Pumpkin seed
Potassium 919mg 10mg Pumpkin seed
Sodium 18mg 5mg Glutinous rice
Zinc 10.3mg 0.41mg Pumpkin seed
Copper 0.69mg 0.049mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0.04mg Glutinous rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.02mg Pumpkin seed
Vitamin B2 0.052mg 0.013mg Pumpkin seed
Vitamin B3 0.286mg 0.29mg Glutinous rice
Vitamin B5 0.056mg 0.215mg Glutinous rice
Vitamin B6 0.037mg 0.026mg Pumpkin seed
Folate 9µg 1µg Pumpkin seed
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Glutinous rice
Tryptophan 0.326mg 0.023mg Pumpkin seed
Threonine 0.683mg 0.072mg Pumpkin seed
Isoleucine 0.956mg 0.087mg Pumpkin seed
Leucine 1.572mg 0.167mg Pumpkin seed
Lysine 1.386mg 0.073mg Pumpkin seed
Methionine 0.417mg 0.047mg Pumpkin seed
Phenylalanine 0.924mg 0.108mg Pumpkin seed
Valine 1.491mg 0.123mg Pumpkin seed
Histidine 0.515mg 0.047mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 0.039g Glutinous rice
Monounsaturated Fat 6.032g 0.07g Pumpkin seed
Polyunsaturated fat 8.844g 0.069g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Glutinous 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
3
Glutinous rice
Mineral Summary Score
120
Pumpkin seed
5
Glutinous 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
12%
Glutinous rice
Carbohydrates
54%
Pumpkin seed
21%
Glutinous rice
Fats
90%
Pumpkin seed
1%
Glutinous rice

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 3.631g)
Which food is lower in glycemic index?
Glutinous rice
Glutinous rice is lower in glycemic index (difference - 98)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $1.2)
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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.