Pumpkin seed vs Wild rice - In-Depth Nutrition Comparison
Differences between Pumpkin seed and Wild rice
- Pumpkin seed has more Fiber, Zinc, Magnesium, and Copper, while Wild rice has more Phosphorus, Vitamin B3, Manganese, Vitamin B6, Folate, and Vitamin B5.
- Pumpkin seed's daily need coverage for Fiber is 49% higher.
- Wild rice contains 2 times less Zinc than Pumpkin seed. Pumpkin seed contains 10.3mg of Zinc, while Wild rice contains 5.96mg.
The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Wild rice, raw.
Comparison summary table
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Lower in price|
|Rich in vitamins|
|Lower in Sugar|
|Rich in minerals|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|