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  6. Pumpkin seed vs. Brown rice

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
6
:
4
Brown rice
Brown rice
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%
Contains more Manganese +96.4%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
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%
Contains more Manganese +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.
Pumpkin seed
Pumpkin seed
2
:
7
Brown rice
Brown rice
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
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%
Brown rice
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Brown rice
Brown rice
Contains more Protein +577%
Contains more Fats +1900%
Contains more Carbs +110.1%
Contains more Other +763.6%
Contains more Water +1461.6%
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
Brown rice
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 Protein +577%
Contains more Fats +1900%
Contains more Carbs +110.1%
Contains more Other +763.6%
Contains more Water +1461.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +1534.7%
Contains more Polyunsaturated fat +2316.4%
Contains less Saturated Fat -92.9%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +1534.7%
Contains more Polyunsaturated fat +2316.4%
Contains less Saturated 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 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 24.79g Brown rice
Sugar 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
Manganese 0.496mg 0.974mg Brown rice
Selenium 5.8µg Brown rice
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.17mg Brown rice
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 K 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
Saturated Fat 3.67g 0.26g Brown rice
Monounsaturated Fat 6.032g 0.369g Pumpkin seed
Polyunsaturated fat 8.844g 0.366g Pumpkin seed
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

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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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
14%
Brown rice
Minerals Daily Need Coverage Score
103%
Pumpkin seed
32%
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

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. 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.