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  6. Pumpkin seeds vs. Brown rice

Pumpkin seeds vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and brown rice

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and potassium; however, brown rice is richer in manganese, vitamin B3, and vitamin B1.
  • Pumpkin seeds cover your daily zinc needs 87% more than brown rice.
  • Brown rice has 14 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while brown rice has 0.26g.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Rice, brown, long-grain, cooked.

Infographic

Pumpkin seeds vs Brown rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +571.8%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +968.6%
Contains more IronIron +491.1%
Contains more CopperCopper +550.9%
Contains more ZincZinc +1350.7%
Contains more PhosphorusPhosphorus +12%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +96.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +423.5%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +795.5%
Contains more Vitamin B5Vitamin B5 +578.6%
Contains more Vitamin B6Vitamin B6 +232.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +577%
Contains more FatsFats +1900%
Contains more CarbsCarbs +110.1%
Contains more OtherOther +763.6%
Contains more WaterWater +1461.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +1534.7%
Contains more Poly. FatPolyunsaturated fat +2316.4%
Contains less Sat. FatSaturated fat -92.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Brown 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Brown rice DV% diff.
Zinc 10.3mg 0.71mg 87%
Fiber 18.4g 1.6g 67%
Copper 0.69mg 0.106mg 65%
Polyunsaturated fat 8.844g 0.366g 57%
Magnesium 262mg 39mg 53%
Iron 3.31mg 0.56mg 34%
Protein 18.55g 2.74g 32%
Fats 19.4g 0.97g 28%
Potassium 919mg 86mg 25%
Manganese 0.496mg 0.974mg 21%
Calories 446kcal 123kcal 16%
Saturated fat 3.67g 0.26g 16%
Monounsaturated fat 6.032g 0.369g 14%
Vitamin B3 0.286mg 2.561mg 14%
Vitamin B1 0.034mg 0.178mg 12%
Selenium 5.8µg 11%
Starch 24.79g 10%
Carbs 53.75g 25.58g 9%
Vitamin B6 0.037mg 0.123mg 7%
Vitamin B5 0.056mg 0.38mg 6%
Calcium 55mg 3mg 5%
Choline 9.2mg 2%
Phosphorus 92mg 103mg 2%
Vitamin B2 0.052mg 0.069mg 1%
Vitamin E 0.17mg 1%
Sodium 18mg 4mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 23.98g N/A
Sugar 0.24g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0.2µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.326mg 0.033mg 0%
Threonine 0.683mg 0.095mg 0%
Isoleucine 0.956mg 0.109mg 0%
Leucine 1.572mg 0.214mg 0%
Lysine 1.386mg 0.099mg 0%
Methionine 0.417mg 0.058mg 0%
Phenylalanine 0.924mg 0.133mg 0%
Valine 1.491mg 0.151mg 0%
Histidine 0.515mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 seeds
13%
Brown rice
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
32%
Brown rice

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 3.41g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 66)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.2)
Which food is richer in vitamins?
Brown rice
Brown rice 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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.