Pumpkin seeds vs. Rice pudding — In-Depth Nutrition Comparison

Compare

Differences between pumpkin seeds and rice pudding

Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese, while rice pudding has more vitamin B12 and vitamin B2.
Pumpkin seeds' daily need coverage for zinc is 90% higher.
Rice pudding contains 184 times less fiber than pumpkin seeds. Pumpkin seeds contain 18.4g of fiber, while rice pudding contains 0.1g.
The amount of saturated fat in rice pudding is lower.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Puddings, rice, dry mix, prepared with 2% milk.

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 seeds

Rice pudding

Contains more MagnesiumMagnesium	+1915.4%
Contains more PotassiumPotassium	+606.9%
Contains more IronIron	+794.6%
Contains more CopperCopper	+3733.3%
Contains more ZincZinc	+2610.5%
Contains less SodiumSodium	-83.5%
Contains more ManganeseManganese	+770.2%

Contains more CalciumCalcium

+90.9%

~equal in Phosphorus ~87mg

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 seeds

Rice pudding

Contains more FolateFolate

+125%

Contains more Vitamin CVitamin C	+133.3%
Contains more Vitamin AVitamin A	+1433.3%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+120.6%
Contains more Vitamin B2Vitamin B2	+171.2%
Contains more Vitamin B3Vitamin B3	+54.9%
Contains more Vitamin B5Vitamin B5	+414.3%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin E ~mg

~equal in Vitamin B6 ~0.035mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.38mg	90%
Copper	0.69mg	0.018mg	75%
Fiber	18.4g	0.1g	73%
Polyunsaturated fat	8.844g	0.06g	59%
Magnesium	262mg	13mg	59%
Iron	3.31mg	0.37mg	37%
Protein	18.55g	3.29g	31%
Fats	19.4g	1.63g	27%
Potassium	919mg	130mg	23%
Manganese	0.496mg	0.057mg	19%
Calories	446kcal	111kcal	17%
Monounsaturated fat	6.032g	0.441g	14%
Saturated fat	3.67g	0.967g	12%
Carbs	53.75g	20.81g	11%
Vitamin B12	0µg	0.24µg	10%
Vitamin B2	0.052mg	0.141mg	7%
Calcium	55mg	105mg	5%
Vitamin A	3µg	46µg	5%
Vitamin B5	0.056mg	0.288mg	5%
Vitamin D	0IU	34IU	4%
Sodium	18mg	109mg	4%
Vitamin D	0µg	0.8µg	4%
Selenium		1.9µg	3%
Vitamin B1	0.034mg	0.075mg	3%
Cholesterol	0mg	6mg	2%
Vitamin B3	0.286mg	0.443mg	1%
Phosphorus	92mg	87mg	1%
Folate	9µg	4µg	1%
Vitamin C	0.3mg	0.7mg	0%
Net carbs	35.35g	20.71g	N/A
Vitamin B6	0.037mg	0.035mg	0%
Tryptophan	0.326mg	0.039mg	0%
Threonine	0.683mg	0.126mg	0%
Isoleucine	0.956mg	0.169mg	0%
Leucine	1.572mg	0.273mg	0%
Lysine	1.386mg	0.221mg	0%
Methionine	0.417mg	0.07mg	0%
Phenylalanine	0.924mg	0.135mg	0%
Valine	1.491mg	0.187mg	0%
Histidine	0.515mg	0.075mg	0%