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  6. Pumpkin seed vs. Rice bran oil

Pumpkin seed vs. Rice bran oil — In-Depth Nutrition Comparison

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Significant differences between Pumpkin seed and Rice bran oil

  • Pumpkin seed has more Zinc, Fiber, Magnesium, Iron, Potassium, Phosphorus, and Calcium, however, Rice bran oil is richer in Monounsaturated Fat, and Polyunsaturated fat.
  • Pumpkin seed covers your daily Zinc needs 94% more than Rice bran oil.
  • Pumpkin seed contains less Saturated Fat.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Oil, rice bran.

Infographic

Pumpkin seed vs Rice bran oil 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.
Pumpkin seed
Pumpkin seed
8
:
2
Rice bran oil
Rice bran oil
Contains more Calcium +∞%
Contains more Iron +4628.6%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains less Sodium -100%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Rice bran oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 3% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +4628.6%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
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.
Pumpkin seed
Pumpkin seed
9
:
2
Rice bran oil
Rice bran oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Pumpkin seed
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%
Rice bran oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 646% 0% 0% 0% 0% 0% 0% 0% 0% 0% 62%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Rice bran oil
Rice bran oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +415.5%
Pumpkin seed
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
Rice bran oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +415.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
1
:
2
Rice bran oil
Rice bran oil
Contains less Saturated Fat -81.4%
Contains more Monounsaturated Fat +551.5%
Contains more Polyunsaturated fat +295.7%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Rice bran oil
21% 42% 37%
Saturated Fat: 19.7 g
Monounsaturated Fat: 39.3 g
Polyunsaturated fat: 35 g
Contains less Saturated Fat -81.4%
Contains more Monounsaturated Fat +551.5%
Contains more Polyunsaturated fat +295.7%

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 Rice bran oil
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Rice bran oil Opinion
Net carbs 35.35g 0g Pumpkin seed
Protein 18.55g 0g Pumpkin seed
Fats 19.4g 100g Rice bran oil
Carbs 53.75g 0g Pumpkin seed
Calories 446kcal 884kcal Rice bran oil
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 0mg Pumpkin seed
Iron 3.31mg 0.07mg Pumpkin seed
Magnesium 262mg 0mg Pumpkin seed
Phosphorus 92mg 0mg Pumpkin seed
Potassium 919mg 0mg Pumpkin seed
Sodium 18mg 0mg Rice bran oil
Zinc 10.3mg 0mg Pumpkin seed
Copper 0.69mg Pumpkin seed
Manganese 0.496mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 32.3mg Rice bran oil
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0mg Pumpkin seed
Vitamin B2 0.052mg 0mg Pumpkin seed
Vitamin B3 0.286mg 0mg Pumpkin seed
Vitamin B5 0.056mg 0mg Pumpkin seed
Vitamin B6 0.037mg 0mg Pumpkin seed
Folate 9µg 0µg Pumpkin seed
Vitamin K 24.7µg Rice bran oil
Tryptophan 0.326mg 0mg Pumpkin seed
Threonine 0.683mg 0mg Pumpkin seed
Isoleucine 0.956mg 0mg Pumpkin seed
Leucine 1.572mg 0mg Pumpkin seed
Lysine 1.386mg 0mg Pumpkin seed
Methionine 0.417mg 0mg Pumpkin seed
Phenylalanine 0.924mg 0mg Pumpkin seed
Valine 1.491mg 0mg Pumpkin seed
Histidine 0.515mg 0mg Pumpkin seed
Saturated Fat 3.67g 19.7g Pumpkin seed
Monounsaturated Fat 6.032g 39.3g Rice bran oil
Polyunsaturated fat 8.844g 35g Rice bran oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Rice bran oil
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
59%
Rice bran oil
Minerals Daily Need Coverage Score
103%
Pumpkin seed
0%
Rice bran oil

Comparison summary

Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 16.03g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed
Pumpkin seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.