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Brown rice vs Pumpkin seed - In-Depth Nutrition Comparison

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Significant differences between Brown rice and Pumpkin seed

  • Brown rice has more Manganese, Vitamin B3, and Vitamin B1, however Pumpkin seed is richer in Zinc, Fiber, Copper, Magnesium, Iron, and Potassium.
  • Pumpkin seed covers your daily Zinc needs 87% more than Brown rice.
  • Pumpkin seed has 9 times less Vitamin B3 than Brown rice. Brown rice has 2.561mg of Vitamin B3, while Pumpkin seed has 0.286mg.
  • Brown rice contains less Saturated Fat.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Brown rice vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +12%
Contains less Sodium -77.8%
Contains more Calcium +1733.3%
Contains more Iron +491.1%
Contains more Magnesium +571.8%
Contains more Potassium +968.6%
Contains more Zinc +1350.7%
Contains more Copper +550.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +12%
Contains less Sodium -77.8%
Contains more Calcium +1733.3%
Contains more Iron +491.1%
Contains more Magnesium +571.8%
Contains more Potassium +968.6%
Contains more Zinc +1350.7%
Contains more Copper +550.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +423.5%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +795.5%
Contains more Vitamin B5 +578.6%
Contains more Vitamin B6 +232.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +423.5%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +795.5%
Contains more Vitamin B5 +578.6%
Contains more Vitamin B6 +232.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 9

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Pumpkin seed
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Pumpkin seed Opinion
Net carbs 23.98g 35.35g Pumpkin seed
Protein 2.74g 18.55g Pumpkin seed
Fats 0.97g 19.4g Pumpkin seed
Carbs 25.58g 53.75g Pumpkin seed
Calories 123kcal 446kcal Pumpkin seed
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g g Pumpkin seed
Fiber 1.6g 18.4g Pumpkin seed
Calcium 3mg 55mg Pumpkin seed
Iron 0.56mg 3.31mg Pumpkin seed
Magnesium 39mg 262mg Pumpkin seed
Phosphorus 103mg 92mg Brown rice
Potassium 86mg 919mg Pumpkin seed
Sodium 4mg 18mg Brown rice
Zinc 0.71mg 10.3mg Pumpkin seed
Copper 0.106mg 0.69mg Pumpkin seed
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E 0.17mg mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.178mg 0.034mg Brown rice
Vitamin B2 0.069mg 0.052mg Brown rice
Vitamin B3 2.561mg 0.286mg Brown rice
Vitamin B5 0.38mg 0.056mg Brown rice
Vitamin B6 0.123mg 0.037mg Brown rice
Folate 9µg 9µg
Vitamin B12 0µg 0µg
Vitamin K 0.2µg µg Brown rice
Tryptophan 0.033mg 0.326mg Pumpkin seed
Threonine 0.095mg 0.683mg Pumpkin seed
Isoleucine 0.109mg 0.956mg Pumpkin seed
Leucine 0.214mg 1.572mg Pumpkin seed
Lysine 0.099mg 1.386mg Pumpkin seed
Methionine 0.058mg 0.417mg Pumpkin seed
Phenylalanine 0.133mg 0.924mg Pumpkin seed
Valine 0.151mg 1.491mg Pumpkin seed
Histidine 0.066mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.26g 3.67g Brown rice
Monounsaturated Fat 0.369g 6.032g Pumpkin seed
Polyunsaturated fat 0.366g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
4
Pumpkin seed
Mineral Summary Score
20
Brown rice
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Brown rice
111%
Pumpkin seed
Carbohydrates
26%
Brown rice
54%
Pumpkin seed
Fats
4%
Brown rice
90%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 3.41g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 66)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.2)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.