Rice bran oil vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Significant differences between rice bran oil and pumpkin seeds
- Rice bran oil has more polyunsaturated fat and monounsaturated fat; however, pumpkin seeds are richer in zinc, fiber, magnesium, iron, potassium, phosphorus, and calcium.
- Pumpkin seeds cover your daily zinc needs 94% more than rice bran oil.
- Pumpkin seeds have 7 times less monounsaturated fat than rice bran oil. Rice bran oil has 39.3g of monounsaturated fat, while pumpkin seeds have 6.032g.
- Pumpkin seeds contain less saturated fat.
Specific food types used in this comparison are Oil, rice bran and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +4628.6% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 32.3mg | 215% | |
| Polyunsaturated fat | 35g | 8.844g | 174% |
| Fats | 100g | 19.4g | 124% |
| Zinc | 0mg | 10.3mg | 94% |
| Monounsaturated fat | 39.3g | 6.032g | 83% |
| Copper | 0.69mg | 77% | |
| Fiber | 0g | 18.4g | 74% |
| Saturated fat | 19.7g | 3.67g | 73% |
| Magnesium | 0mg | 262mg | 62% |
| Iron | 0.07mg | 3.31mg | 41% |
| Protein | 0g | 18.55g | 37% |
| Potassium | 0mg | 919mg | 27% |
| Manganese | 0.496mg | 22% | |
| Calories | 884kcal | 446kcal | 22% |
| Vitamin K | 24.7µg | 21% | |
| Carbs | 0g | 53.75g | 18% |
| Phosphorus | 0mg | 92mg | 13% |
| Calcium | 0mg | 55mg | 6% |
| Vitamin B2 | 0mg | 0.052mg | 4% |
| Vitamin B6 | 0mg | 0.037mg | 3% |
| Vitamin B1 | 0mg | 0.034mg | 3% |
| Vitamin B3 | 0mg | 0.286mg | 2% |
| Folate | 0µg | 9µg | 2% |
| Vitamin B5 | 0mg | 0.056mg | 1% |
| Sodium | 0mg | 18mg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 0g | 35.35g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0mg | 0.326mg | 0% |
| Threonine | 0mg | 0.683mg | 0% |
| Isoleucine | 0mg | 0.956mg | 0% |
| Leucine | 0mg | 1.572mg | 0% |
| Lysine | 0mg | 1.386mg | 0% |
| Methionine | 0mg | 0.417mg | 0% |
| Phenylalanine | 0mg | 0.924mg | 0% |
| Valine | 0mg | 1.491mg | 0% |
| Histidine | 0mg | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more FatsFats | +415.5% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
19.7 g
Monounsaturated fat:
Mono. Fat
39.3 g
Polyunsaturated fat:
Poly. Fat
35 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains more Mono. FatMonounsaturated fat | +551.5% |
| Contains more Poly. FatPolyunsaturated fat | +295.7% |
| Contains less Sat. FatSaturated fat | -81.4% |
