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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 have 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% 3.7% 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% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +226.3%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Wild rice raw
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 seeds Wild rice raw Opinion
Calories 446kcal 357kcal Pumpkin seeds
Protein 18.55g 14.73g Pumpkin seeds
Fats 19.4g 1.08g Pumpkin seeds
Vitamin C 0.3mg 0mg Pumpkin seeds
Net carbs 35.35g 68.7g Wild rice raw
Carbs 53.75g 74.9g Wild rice raw
Magnesium 262mg 177mg Pumpkin seeds
Calcium 55mg 21mg Pumpkin seeds
Potassium 919mg 427mg Pumpkin seeds
Iron 3.31mg 1.96mg Pumpkin seeds
Sugar 2.5g Pumpkin seeds
Fiber 18.4g 6.2g Pumpkin seeds
Copper 0.69mg 0.524mg Pumpkin seeds
Zinc 10.3mg 5.96mg Pumpkin seeds
Phosphorus 92mg 433mg Wild rice raw
Sodium 18mg 7mg Wild rice raw
Vitamin A 62IU 19IU Pumpkin seeds
Vitamin A 3µg 1µg Pumpkin seeds
Vitamin E 0.82mg Wild rice raw
Manganese 0.496mg 1.329mg Wild rice raw
Selenium 2.8µg Wild rice raw
Vitamin B1 0.034mg 0.115mg Wild rice raw
Vitamin B2 0.052mg 0.262mg Wild rice raw
Vitamin B3 0.286mg 6.733mg Wild rice raw
Vitamin B5 0.056mg 1.074mg Wild rice raw
Vitamin B6 0.037mg 0.391mg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Folate 9µg 95µg Wild rice raw
Choline 35mg Wild rice raw
Saturated Fat 3.67g 0.156g Wild rice raw
Monounsaturated Fat 6.032g 0.159g Pumpkin seeds
Polyunsaturated fat 8.844g 0.676g Pumpkin seeds
Tryptophan 0.326mg 0.179mg Pumpkin seeds
Threonine 0.683mg 0.469mg Pumpkin seeds
Isoleucine 0.956mg 0.618mg Pumpkin seeds
Leucine 1.572mg 1.018mg Pumpkin seeds
Lysine 1.386mg 0.629mg Pumpkin seeds
Methionine 0.417mg 0.438mg Wild rice raw
Phenylalanine 0.924mg 0.721mg Pumpkin seeds
Valine 1.491mg 0.858mg Pumpkin seeds
Histidine 0.515mg 0.384mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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 seeds
37%
Wild rice raw
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 3.514g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 57)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.2)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2.5g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds 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 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.