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  6. Brown rice vs. Pumpkin

Brown rice vs. Pumpkin — In-Depth Nutrition Comparison

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How are brown rice and pumpkin different?

  • Brown rice is higher in manganese, vitamin B3, vitamin B1, selenium, phosphorus, and magnesium; however, pumpkin is richer in vitamin A, vitamin C, potassium, and vitamin E.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Brown rice contains 19 times more selenium than pumpkin. While brown rice contains 5.8µg of selenium, pumpkin contains only 0.3µg.
  • Pumpkin has a lower glycemic index (52) than brown rice (66).

Rice, brown, long-grain, cooked and Pumpkin, raw are the varieties used in this article.

Infographic

Brown rice vs Pumpkin 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +225%
Contains more ZincZinc +121.9%
Contains more PhosphorusPhosphorus +134.1%
Contains more ManganeseManganese +679.2%
Contains more SeleniumSelenium +1833.3%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +295.3%
Contains more IronIron +42.9%
Contains more CopperCopper +19.8%
Contains less SodiumSodium -75%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +256%
Contains more Vitamin B3Vitamin B3 +326.8%
Contains more Vitamin B5Vitamin B5 +27.5%
Contains more Vitamin B6Vitamin B6 +101.6%
Contains more CholineCholine +12.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +523.5%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Manganese 0.974mg 0.125mg 37%
Vitamin B3 2.561mg 0.6mg 12%
Vitamin B1 0.178mg 0.05mg 11%
Starch 24.79g 10%
Vitamin C 0mg 9mg 10%
Selenium 5.8µg 0.3µg 10%
Phosphorus 103mg 44mg 8%
Potassium 86mg 340mg 7%
Carbs 25.58g 6.5g 6%
Magnesium 39mg 12mg 6%
Vitamin E 0.17mg 1.06mg 6%
Vitamin B6 0.123mg 0.061mg 5%
Calories 123kcal 26kcal 5%
Zinc 0.71mg 0.32mg 4%
Fiber 1.6g 0.5g 4%
Iron 0.56mg 0.8mg 3%
Protein 2.74g 1g 3%
Vitamin B2 0.069mg 0.11mg 3%
Calcium 3mg 21mg 2%
Polyunsaturated fat 0.366g 0.005g 2%
Vitamin B5 0.38mg 0.298mg 2%
Folate 9µg 16µg 2%
Copper 0.106mg 0.127mg 2%
Fats 0.97g 0.1g 1%
Vitamin K 0.2µg 1.1µg 1%
Saturated fat 0.26g 0.052g 1%
Monounsaturated fat 0.369g 0.013g 1%
Net carbs 23.98g 6g N/A
Sugar 0.24g 2.76g N/A
Sodium 4mg 1mg 0%
Choline 9.2mg 8.2mg 0%
Tryptophan 0.033mg 0.012mg 0%
Threonine 0.095mg 0.029mg 0%
Isoleucine 0.109mg 0.031mg 0%
Leucine 0.214mg 0.046mg 0%
Lysine 0.099mg 0.054mg 0%
Methionine 0.058mg 0.011mg 0%
Phenylalanine 0.133mg 0.032mg 0%
Valine 0.151mg 0.035mg 0%
Histidine 0.066mg 0.016mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +174%
Contains more FatsFats +870%
Contains more CarbsCarbs +293.5%
Contains more WaterWater +30.4%
Contains more OtherOther +81.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +2738.5%
Contains more Poly. FatPolyunsaturated fat +7220%
Contains less Sat. FatSaturated fat -80%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.