Pumpkin seed vs. Rice — In-Depth Nutrition Comparison
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How are Pumpkin seed and Rice different?
- Pumpkin seed is richer in Zinc, Fiber, Copper, Magnesium, Iron, and Potassium, while Rice is higher in Folate, Vitamin B1, and Vitamin B3.
- Pumpkin seed covers your daily need of Zinc 89% more than Rice.
- Pumpkin seed contains 48 times more Saturated Fat than Rice. Pumpkin seed contains 3.67g of Saturated Fat, while Rice contains 0.077g.
Seeds, pumpkin and squash seeds, whole, roasted, without salt and Rice, white, long-grain, regular, enriched, cooked types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+450%
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Iron
+175.8%
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Magnesium
+2083.3%
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Phosphorus
+114%
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Potassium
+2525.7%
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Zinc
+2002%
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Copper
+900%
Contains
less
Sodium
-94.4%
Equal in Manganese - 0.472
Contains
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Calcium
+450%
Contains
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Iron
+175.8%
Contains
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Magnesium
+2083.3%
Contains
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Phosphorus
+114%
Contains
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Potassium
+2525.7%
Contains
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Zinc
+2002%
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Copper
+900%
Contains
less
Sodium
-94.4%
Equal in Manganese - 0.472
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
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+300%
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Vitamin B1
+379.4%
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Vitamin B3
+416.1%
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Vitamin B5
+596.4%
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Vitamin B6
+151.4%
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Folate
+544.4%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+300%
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Vitamin B1
+379.4%
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Vitamin B3
+416.1%
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Vitamin B5
+596.4%
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Vitamin B6
+151.4%
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Folate
+544.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+589.6%
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Fats
+6828.6%
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Carbs
+90.8%
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Other
+804.8%
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Water
+1420.9%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Contains
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Protein
+589.6%
Contains
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Fats
+6828.6%
Contains
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Carbs
+90.8%
Contains
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Other
+804.8%
Contains
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Water
+1420.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+6754.5%
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Polyunsaturated fat
+11536.8%
Contains
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Saturated Fat
-97.9%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.088 g
Polyunsaturated fat:
0.076 g
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Monounsaturated Fat
+6754.5%
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Polyunsaturated fat
+11536.8%
Contains
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Saturated Fat
-97.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 27.77g |
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| Protein | 18.55g | 2.69g |
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| Fats | 19.4g | 0.28g |
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| Carbs | 53.75g | 28.17g |
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| Calories | 446kcal | 130kcal |
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| Sugar | 0.05g |
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| Fiber | 18.4g | 0.4g |
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| Calcium | 55mg | 10mg |
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| Iron | 3.31mg | 1.2mg |
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| Magnesium | 262mg | 12mg |
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| Phosphorus | 92mg | 43mg |
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| Potassium | 919mg | 35mg |
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| Sodium | 18mg | 1mg |
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| Zinc | 10.3mg | 0.49mg |
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| Copper | 0.69mg | 0.069mg |
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| Manganese | 0.496mg | 0.472mg |
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| Selenium | 7.5µg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.04mg |
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| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.163mg |
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| Vitamin B2 | 0.052mg | 0.013mg |
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| Vitamin B3 | 0.286mg | 1.476mg |
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| Vitamin B5 | 0.056mg | 0.39mg |
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| Vitamin B6 | 0.037mg | 0.093mg |
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| Folate | 9µg | 58µg |
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| Tryptophan | 0.326mg | 0.031mg |
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| Threonine | 0.683mg | 0.096mg |
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| Isoleucine | 0.956mg | 0.116mg |
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| Leucine | 1.572mg | 0.222mg |
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| Lysine | 1.386mg | 0.097mg |
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| Methionine | 0.417mg | 0.063mg |
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| Phenylalanine | 0.924mg | 0.144mg |
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| Valine | 1.491mg | 0.164mg |
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| Histidine | 0.515mg | 0.063mg |
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| Saturated Fat | 3.67g | 0.077g |
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| Monounsaturated Fat | 6.032g | 0.088g |
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| Polyunsaturated fat | 8.844g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
103%
22%
Comparison summary
Which food contains less Sodium?
Rice contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Rice is lower in Saturated Fat (difference - 3.593g)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 60)
Which food is cheaper?
Rice is cheaper (difference - $1.2)
Which food is richer in vitamins?
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0.05g)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)