Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Pumpkin seed vs Glutinous rice - In-Depth Nutrition Comparison

Compare

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
Copy 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 Iron +2264.3%
Contains more Calcium +2650%
Contains more Potassium +9090%
Contains more Magnesium +5140%
Contains more Copper +1308.2%
Contains more Zinc +2412.2%
Contains more Phosphorus +1050%
Contains less Sodium -72.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 1% 1% 4% 17% 12% 4% 1%
Contains more Iron +2264.3%
Contains more Calcium +2650%
Contains more Potassium +9090%
Contains more Magnesium +5140%
Contains more Copper +1308.2%
Contains more Zinc +2412.2%
Contains more Phosphorus +1050%
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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 5% 3% 6% 13% 6% 0% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

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

People also compare

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.

All nutrients comparison - raw data values

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

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.