Pumpkin seeds vs. Wild rice raw — In-Depth Nutrition Comparison
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Differences between pumpkin seeds and wild rice raw
- Pumpkin seeds have more fiber, zinc, magnesium, and copper, while wild rice raw has more phosphorus, vitamin B3, manganese, vitamin B6, folate, and vitamin B5.
- Pumpkin seeds' daily need coverage for fiber is 49% higher.
- Wild rice raw contains 2 times less zinc than pumpkin seeds. Pumpkin seeds contain 10.3mg of zinc, while wild rice raw 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
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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 MagnesiumMagnesium | +48% |
| Contains more CalciumCalcium | +161.9% |
| Contains more PotassiumPotassium | +115.2% |
| Contains more IronIron | +68.9% |
| Contains more CopperCopper | +31.7% |
| Contains more ZincZinc | +72.8% |
| Contains more PhosphorusPhosphorus | +370.7% |
| Contains less SodiumSodium | -61.1% |
| Contains more ManganeseManganese | +167.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +238.2% |
| Contains more Vitamin B2Vitamin B2 | +403.8% |
| Contains more Vitamin B3Vitamin B3 | +2254.2% |
| Contains more Vitamin B5Vitamin B5 | +1817.9% |
| Contains more Vitamin B6Vitamin B6 | +956.8% |
| Contains more FolateFolate | +955.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more ProteinProtein | +25.9% |
| Contains more FatsFats | +1696.3% |
| Contains more OtherOther | +148.4% |
| Contains more CarbsCarbs | +39.3% |
| Contains more WaterWater | +72.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains more Mono. FatMonounsaturated fat | +3693.7% |
| Contains more Poly. FatPolyunsaturated fat | +1208.3% |
| Contains less Sat. FatSaturated fat | -95.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 8.844g | 0.676g | 54% |
| Fiber | 18.4g | 6.2g | 49% |
| Phosphorus | 92mg | 433mg | 49% |
| Vitamin B3 | 0.286mg | 6.733mg | 40% |
| Zinc | 10.3mg | 5.96mg | 39% |
| Manganese | 0.496mg | 1.329mg | 36% |
| Fats | 19.4g | 1.08g | 28% |
| Vitamin B6 | 0.037mg | 0.391mg | 27% |
| Folate | 9µg | 95µg | 22% |
| Magnesium | 262mg | 177mg | 20% |
| Vitamin B5 | 0.056mg | 1.074mg | 20% |
| Copper | 0.69mg | 0.524mg | 18% |
| Iron | 3.31mg | 1.96mg | 17% |
| Saturated fat | 3.67g | 0.156g | 16% |
| Vitamin B2 | 0.052mg | 0.262mg | 16% |
| Monounsaturated fat | 6.032g | 0.159g | 15% |
| Potassium | 919mg | 427mg | 14% |
| Protein | 18.55g | 14.73g | 8% |
| Carbs | 53.75g | 74.9g | 7% |
| Vitamin B1 | 0.034mg | 0.115mg | 7% |
| Choline | 35mg | 6% | |
| Vitamin E | 0.82mg | 5% | |
| Selenium | 2.8µg | 5% | |
| Calories | 446kcal | 357kcal | 4% |
| Calcium | 55mg | 21mg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 68.7g | N/A |
| Sugar | 2.5g | N/A | |
| Sodium | 18mg | 7mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.326mg | 0.179mg | 0% |
| Threonine | 0.683mg | 0.469mg | 0% |
| Isoleucine | 0.956mg | 0.618mg | 0% |
| Leucine | 1.572mg | 1.018mg | 0% |
| Lysine | 1.386mg | 0.629mg | 0% |
| Methionine | 0.417mg | 0.438mg | 0% |
| Phenylalanine | 0.924mg | 0.721mg | 0% |
| Valine | 1.491mg | 0.858mg | 0% |
| Histidine | 0.515mg | 0.384mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
37%
Minerals Daily Need Coverage Score
103%
96%
Comparison summary
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 3.514g)
Which food is lower in glycemic index?
Wild rice raw is lower in glycemic index (difference - 57)
Which food is cheaper?
Wild rice raw is cheaper (difference - $2.2)
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 2.5g)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)