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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

Pumpkin seed vs 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 +450%
Contains more Iron +175.8%
Contains more Magnesium +2083.3%
Contains more Phosphorus +114%
Contains more Potassium +2525.7%
Contains more Zinc +2002%
Contains more Copper +900%
Contains less Sodium -94.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +450%
Contains more Iron +175.8%
Contains more Magnesium +2083.3%
Contains more Phosphorus +114%
Contains more Potassium +2525.7%
Contains more Zinc +2002%
Contains more Copper +900%
Contains less Sodium -94.4%

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
:
7
Rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +300%
Contains more Vitamin B1 +379.4%
Contains more Vitamin B3 +416.1%
Contains more Vitamin B5 +596.4%
Contains more Vitamin B6 +151.4%
Contains more Folate +544.4%
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% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +300%
Contains more Vitamin B1 +379.4%
Contains more Vitamin B3 +416.1%
Contains more Vitamin B5 +596.4%
Contains more Vitamin B6 +151.4%
Contains more Folate +544.4%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Rice Opinion
Net carbs 35.35g 27.77g Pumpkin seed
Protein 18.55g 2.69g Pumpkin seed
Fats 19.4g 0.28g Pumpkin seed
Carbs 53.75g 28.17g Pumpkin seed
Calories 446kcal 130kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 0.05g Pumpkin seed
Fiber 18.4g 0.4g Pumpkin seed
Calcium 55mg 10mg Pumpkin seed
Iron 3.31mg 1.2mg Pumpkin seed
Magnesium 262mg 12mg Pumpkin seed
Phosphorus 92mg 43mg Pumpkin seed
Potassium 919mg 35mg Pumpkin seed
Sodium 18mg 1mg Rice
Zinc 10.3mg 0.49mg Pumpkin seed
Copper 0.69mg 0.069mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0.04mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.163mg Rice
Vitamin B2 0.052mg 0.013mg Pumpkin seed
Vitamin B3 0.286mg 1.476mg Rice
Vitamin B5 0.056mg 0.39mg Rice
Vitamin B6 0.037mg 0.093mg Rice
Folate 9µg 58µg Rice
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Rice
Tryptophan 0.326mg 0.031mg Pumpkin seed
Threonine 0.683mg 0.096mg Pumpkin seed
Isoleucine 0.956mg 0.116mg Pumpkin seed
Leucine 1.572mg 0.222mg Pumpkin seed
Lysine 1.386mg 0.097mg Pumpkin seed
Methionine 0.417mg 0.063mg Pumpkin seed
Phenylalanine 0.924mg 0.144mg Pumpkin seed
Valine 1.491mg 0.164mg Pumpkin seed
Histidine 0.515mg 0.063mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 0.077g Rice
Monounsaturated Fat 6.032g 0.088g Pumpkin seed
Polyunsaturated fat 8.844g 0.076g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed 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
13
Rice
Mineral Summary Score
120
Pumpkin seed
14
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
16%
Rice
Carbohydrates
54%
Pumpkin seed
28%
Rice
Fats
90%
Pumpkin seed
1%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 3.593g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 60)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.2)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.05g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.