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  6. Pumpkin seeds vs. Rice

Pumpkin seeds vs. Rice — In-Depth Nutrition Comparison

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How are pumpkin seeds and rice different?

  • Pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, potassium, and phosphorus, while rice is higher in vitamin B5.
  • Pumpkin seeds cover your daily need for zinc, 89% more than rice.
  • Pumpkin seeds contain 48 times more saturated fat than rice. Pumpkin seeds contain 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, unenriched, cooked without salt types were used in this article.

Infographic

Pumpkin seeds vs 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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +2525.7%
Contains more IronIron +1555%
Contains more CopperCopper +900%
Contains more ZincZinc +2002%
Contains more PhosphorusPhosphorus +114%
Contains less SodiumSodium -94.4%
~equal in Manganese ~0.472mg

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%
Rice
Rice
5
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +300%
Contains more FolateFolate +200%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +596.4%
Contains more Vitamin B6Vitamin B6 +151.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Rice DV% diff.
Zinc 10.3mg 0.49mg 89%
Fiber 18.4g 0.4g 72%
Copper 0.69mg 0.069mg 69%
Magnesium 262mg 12mg 60%
Polyunsaturated fat 8.844g 0.076g 58%
Iron 3.31mg 0.2mg 39%
Protein 18.55g 2.69g 32%
Fats 19.4g 0.28g 29%
Potassium 919mg 35mg 26%
Calories 446kcal 130kcal 16%
Saturated fat 3.67g 0.077g 16%
Monounsaturated fat 6.032g 0.088g 15%
Selenium 7.5µg 14%
Carbs 53.75g 28.17g 9%
Vitamin B5 0.056mg 0.39mg 7%
Phosphorus 92mg 43mg 7%
Calcium 55mg 10mg 5%
Vitamin B6 0.037mg 0.093mg 4%
Vitamin B2 0.052mg 0.013mg 3%
Folate 9µg 3µg 2%
Sodium 18mg 1mg 1%
Manganese 0.496mg 0.472mg 1%
Vitamin B1 0.034mg 0.02mg 1%
Vitamin B3 0.286mg 0.4mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 27.77g N/A
Sugar 0.05g N/A
Vitamin A 3µg 0µg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.326mg 0.031mg 0%
Threonine 0.683mg 0.096mg 0%
Isoleucine 0.956mg 0.116mg 0%
Leucine 1.572mg 0.222mg 0%
Lysine 1.386mg 0.097mg 0%
Methionine 0.417mg 0.063mg 0%
Phenylalanine 0.924mg 0.144mg 0%
Valine 1.491mg 0.164mg 0%
Histidine 0.515mg 0.063mg 0%

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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +589.6%
Contains more FatsFats +6828.6%
Contains more CarbsCarbs +90.8%
Contains more OtherOther +804.8%
Contains more WaterWater +1420.9%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +6754.5%
Contains more Poly. FatPolyunsaturated fat +11536.8%
Contains less Sat. FatSaturated fat -97.9%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.