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  6. Pumpkin seeds vs. Wild rice raw

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

Pumpkin seeds vs Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Wild rice raw 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
15% 75% 8%
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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
16% 16% 68%
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%

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Wild rice raw - 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.