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Pumpkin seed vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Wild rice

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Iron, Potassium, and Manganese, however, Wild rice has more Vitamin B6, and Vitamin B3.
  • Pumpkin seed's daily need coverage for Zinc is 81% more.
  • Pumpkin seed has 75 times more Saturated Fat than Wild rice. Pumpkin seed has 3.67g of Saturated Fat, while Wild rice has 0.049g.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Wild rice, cooked.

Infographic

Pumpkin seed vs Wild 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.
Contains more Calcium +1733.3%
Contains more Iron +451.7%
Contains more Magnesium +718.8%
Contains more Phosphorus +12.2%
Contains more Potassium +809.9%
Contains more Zinc +668.7%
Contains more Copper +470.2%
Contains more Manganese +75.9%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1733.3%
Contains more Iron +451.7%
Contains more Magnesium +718.8%
Contains more Phosphorus +12.2%
Contains more Potassium +809.9%
Contains more Zinc +668.7%
Contains more Copper +470.2%
Contains more Manganese +75.9%
Contains less Sodium -83.3%

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.
:
Contains more Vitamin A +1966.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +264.9%
Contains more Folate +188.9%
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 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +1966.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +264.9%
Contains more Folate +188.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +364.9%
Contains more Fats +5605.9%
Contains more Carbs +151.9%
Contains more Other +850%
Contains more Water +1542.9%
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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +364.9%
Contains more Fats +5605.9%
Contains more Carbs +151.9%
Contains more Other +850%
Contains more Water +1542.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +11964%
Contains more Polyunsaturated fat +4052.1%
Contains less Saturated Fat -98.7%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +11964%
Contains more Polyunsaturated fat +4052.1%
Contains less Saturated Fat -98.7%

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 Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Wild rice Opinion
Net carbs 35.35g 19.54g Pumpkin seed
Protein 18.55g 3.99g Pumpkin seed
Fats 19.4g 0.34g Pumpkin seed
Carbs 53.75g 21.34g Pumpkin seed
Calories 446kcal 101kcal Pumpkin seed
Fructose 0.2g Wild rice
Sugar 0.73g Pumpkin seed
Fiber 18.4g 1.8g Pumpkin seed
Calcium 55mg 3mg Pumpkin seed
Iron 3.31mg 0.6mg Pumpkin seed
Magnesium 262mg 32mg Pumpkin seed
Phosphorus 92mg 82mg Pumpkin seed
Potassium 919mg 101mg Pumpkin seed
Sodium 18mg 3mg Wild rice
Zinc 10.3mg 1.34mg Pumpkin seed
Copper 0.69mg 0.121mg Pumpkin seed
Manganese 0.496mg 0.282mg Pumpkin seed
Selenium 0.8µg Wild rice
Vitamin A 62IU 3IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.24mg Wild rice
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.052mg Wild rice
Vitamin B2 0.052mg 0.087mg Wild rice
Vitamin B3 0.286mg 1.287mg Wild rice
Vitamin B5 0.056mg 0.154mg Wild rice
Vitamin B6 0.037mg 0.135mg Wild rice
Folate 9µg 26µg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.326mg 0.049mg Pumpkin seed
Threonine 0.683mg 0.127mg Pumpkin seed
Isoleucine 0.956mg 0.167mg Pumpkin seed
Leucine 1.572mg 0.276mg Pumpkin seed
Lysine 1.386mg 0.17mg Pumpkin seed
Methionine 0.417mg 0.119mg Pumpkin seed
Phenylalanine 0.924mg 0.195mg Pumpkin seed
Valine 1.491mg 0.232mg Pumpkin seed
Histidine 0.515mg 0.104mg Pumpkin seed
Saturated Fat 3.67g 0.049g Wild rice
Monounsaturated Fat 6.032g 0.05g Pumpkin seed
Polyunsaturated fat 8.844g 0.213g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Wild 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
10%
Wild rice
Minerals Daily Need Coverage Score
103%
Pumpkin seed
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 3.621g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 57)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.2)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.73g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.