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Pumpkin seed vs Brown rice - In-Depth Nutrition Comparison

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Significant differences between Pumpkin seed and Brown rice

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Iron, and Potassium, however Brown rice is richer in Manganese, Vitamin B3, and Vitamin B1.
  • Pumpkin seed covers your daily Zinc needs 87% more than Brown rice.
  • Brown rice has 14 times less Saturated Fat than Pumpkin seed. Pumpkin seed has 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1733.3%
Contains more Iron +491.1%
Contains more Magnesium +571.8%
Contains more Potassium +968.6%
Contains more Zinc +1350.7%
Contains more Copper +550.9%
Contains more Phosphorus +12%
Contains less Sodium -77.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +1733.3%
Contains more Iron +491.1%
Contains more Magnesium +571.8%
Contains more Potassium +968.6%
Contains more Zinc +1350.7%
Contains more Copper +550.9%
Contains more Phosphorus +12%
Contains less Sodium -77.8%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +423.5%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +795.5%
Contains more Vitamin B5 +578.6%
Contains more Vitamin B6 +232.4%
Equal in Folate - 9
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +423.5%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +795.5%
Contains more Vitamin B5 +578.6%
Contains more Vitamin B6 +232.4%
Equal in Folate - 9

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 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 seed Brown rice Opinion
Net carbs 35.35g 23.98g Pumpkin seed
Protein 18.55g 2.74g Pumpkin seed
Fats 19.4g 0.97g Pumpkin seed
Carbs 53.75g 25.58g Pumpkin seed
Calories 446kcal 123kcal Pumpkin seed
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Pumpkin seed
Fiber 18.4g 1.6g Pumpkin seed
Calcium 55mg 3mg Pumpkin seed
Iron 3.31mg 0.56mg Pumpkin seed
Magnesium 262mg 39mg Pumpkin seed
Phosphorus 92mg 103mg Brown rice
Potassium 919mg 86mg Pumpkin seed
Sodium 18mg 4mg Brown rice
Zinc 10.3mg 0.71mg Pumpkin seed
Copper 0.69mg 0.106mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.178mg Brown rice
Vitamin B2 0.052mg 0.069mg Brown rice
Vitamin B3 0.286mg 2.561mg Brown rice
Vitamin B5 0.056mg 0.38mg Brown rice
Vitamin B6 0.037mg 0.123mg Brown rice
Folate 9µg 9µg
Vitamin B12 0µg 0µg
Vitamin K µg 0.2µg Brown rice
Tryptophan 0.326mg 0.033mg Pumpkin seed
Threonine 0.683mg 0.095mg Pumpkin seed
Isoleucine 0.956mg 0.109mg Pumpkin seed
Leucine 1.572mg 0.214mg Pumpkin seed
Lysine 1.386mg 0.099mg Pumpkin seed
Methionine 0.417mg 0.058mg Pumpkin seed
Phenylalanine 0.924mg 0.133mg Pumpkin seed
Valine 1.491mg 0.151mg Pumpkin seed
Histidine 0.515mg 0.066mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.26g Brown rice
Monounsaturated Fat 6.032g 0.369g Pumpkin seed
Polyunsaturated fat 8.844g 0.366g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Brown 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
14
Brown rice
Mineral Summary Score
120
Pumpkin seed
20
Brown 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%
Brown rice
Carbohydrates
54%
Pumpkin seed
26%
Brown rice
Fats
90%
Pumpkin seed
4%
Brown rice

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 - 0.24g)
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

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. 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.