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  6. Brown rice vs. Pumpkin seed

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
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.
Brown rice
Brown rice
4
:
6
Pumpkin seed
Pumpkin seed
Contains more Phosphorus +12%
Contains less Sodium -77.8%
Contains more Manganese +96.4%
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%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +12%
Contains less Sodium -77.8%
Contains more Manganese +96.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brown rice
Brown rice
7
:
2
Pumpkin seed
Pumpkin seed
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
Brown rice
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%
Pumpkin seed
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1461.6%
Contains more Protein +577%
Contains more Fats +1900%
Contains more Carbs +110.1%
Contains more Other +763.6%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Pumpkin seed
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
Contains more Water +1461.6%
Contains more Protein +577%
Contains more Fats +1900%
Contains more Carbs +110.1%
Contains more Other +763.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +1534.7%
Contains more Polyunsaturated fat +2316.4%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +1534.7%
Contains more Polyunsaturated fat +2316.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Brown rice
Sugar 0.24g 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
Manganese 0.974mg 0.496mg Brown rice
Selenium 5.8µg Brown rice
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.17mg Brown rice
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 K 0.2µg 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
Saturated Fat 0.26g 3.67g Brown rice
Monounsaturated Fat 0.369g 6.032g Pumpkin seed
Polyunsaturated fat 0.366g 8.844g Pumpkin seed
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

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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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
14%
Brown rice
4%
Pumpkin seed
Minerals Daily Need Coverage Score
32%
Brown rice
103%
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

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 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.