Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Pumpkin seed vs Wild rice - In-Depth Nutrition Comparison

Compare

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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +161.9%
Contains more Iron +68.9%
Contains more Magnesium +48%
Contains more Potassium +115.2%
Contains more Zinc +72.8%
Contains more Copper +31.7%
Contains more Phosphorus +370.7%
Contains less Sodium -61.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +161.9%
Contains more Iron +68.9%
Contains more Magnesium +48%
Contains more Potassium +115.2%
Contains more Zinc +72.8%
Contains more Copper +31.7%
Contains more Phosphorus +370.7%
Contains less Sodium -61.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +226.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +238.2%
Contains more Vitamin B2 +403.8%
Contains more Vitamin B3 +2254.2%
Contains more Vitamin B5 +1817.9%
Contains more Vitamin B6 +956.8%
Contains more Folate +955.6%
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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +226.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +238.2%
Contains more Vitamin B2 +403.8%
Contains more Vitamin B3 +2254.2%
Contains more Vitamin B5 +1817.9%
Contains more Vitamin B6 +956.8%
Contains more Folate +955.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 68.7g Wild rice
Protein 18.55g 14.73g Pumpkin seed
Fats 19.4g 1.08g Pumpkin seed
Carbs 53.75g 74.9g Wild rice
Calories 446kcal 357kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 2.5g Pumpkin seed
Fiber 18.4g 6.2g Pumpkin seed
Calcium 55mg 21mg Pumpkin seed
Iron 3.31mg 1.96mg Pumpkin seed
Magnesium 262mg 177mg Pumpkin seed
Phosphorus 92mg 433mg Wild rice
Potassium 919mg 427mg Pumpkin seed
Sodium 18mg 7mg Wild rice
Zinc 10.3mg 5.96mg Pumpkin seed
Copper 0.69mg 0.524mg Pumpkin seed
Vitamin A 62IU 19IU Pumpkin seed
Vitamin E mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.115mg Wild rice
Vitamin B2 0.052mg 0.262mg Wild rice
Vitamin B3 0.286mg 6.733mg Wild rice
Vitamin B5 0.056mg 1.074mg Wild rice
Vitamin B6 0.037mg 0.391mg Wild rice
Folate 9µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Wild rice
Tryptophan 0.326mg 0.179mg Pumpkin seed
Threonine 0.683mg 0.469mg Pumpkin seed
Isoleucine 0.956mg 0.618mg Pumpkin seed
Leucine 1.572mg 1.018mg Pumpkin seed
Lysine 1.386mg 0.629mg Pumpkin seed
Methionine 0.417mg 0.438mg Wild rice
Phenylalanine 0.924mg 0.721mg Pumpkin seed
Valine 1.491mg 0.858mg Pumpkin seed
Histidine 0.515mg 0.384mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 0.156g Wild rice
Monounsaturated Fat 6.032g 0.159g Pumpkin seed
Polyunsaturated fat 8.844g 0.676g 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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
39
Wild rice
Mineral Summary Score
120
Pumpkin seed
96
Wild rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
88%
Wild rice
Carbohydrates
54%
Pumpkin seed
75%
Wild rice
Fats
90%
Pumpkin seed
5%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 3.514g)
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 - 2.5g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169726/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.