Brown rice vs. Pumpkin seeds — In-Depth Nutrition Comparison
Compare
Significant differences between brown rice and pumpkin seeds
- Brown rice has more manganese, vitamin B3, and vitamin B1; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, and potassium.
- Pumpkin seeds cover your daily zinc needs 87% more than brown rice.
- Pumpkin seeds have 9 times less vitamin B3 than brown rice. Brown rice has 2.561mg of vitamin B3, while pumpkin seeds have 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
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.
| Contains more PhosphorusPhosphorus | +12% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +96.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +571.8% |
| Contains more CalciumCalcium | +1733.3% |
| Contains more PotassiumPotassium | +968.6% |
| Contains more IronIron | +491.1% |
| Contains more CopperCopper | +550.9% |
| Contains more ZincZinc | +1350.7% |
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 B1Vitamin B1 | +423.5% |
| Contains more Vitamin B2Vitamin B2 | +32.7% |
| Contains more Vitamin B3Vitamin B3 | +795.5% |
| Contains more Vitamin B5Vitamin B5 | +578.6% |
| Contains more Vitamin B6Vitamin B6 | +232.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1461.6% |
| Contains more ProteinProtein | +577% |
| Contains more FatsFats | +1900% |
| Contains more CarbsCarbs | +110.1% |
| Contains more OtherOther | +763.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -92.9% |
| Contains more Mono. FatMonounsaturated fat | +1534.7% |
| Contains more Poly. FatPolyunsaturated 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.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 0.71mg | 10.3mg | 87% |
| Fiber | 1.6g | 18.4g | 67% |
| Copper | 0.106mg | 0.69mg | 65% |
| Polyunsaturated fat | 0.366g | 8.844g | 57% |
| Magnesium | 39mg | 262mg | 53% |
| Iron | 0.56mg | 3.31mg | 34% |
| Protein | 2.74g | 18.55g | 32% |
| Fats | 0.97g | 19.4g | 28% |
| Potassium | 86mg | 919mg | 25% |
| Manganese | 0.974mg | 0.496mg | 21% |
| Calories | 123kcal | 446kcal | 16% |
| Saturated fat | 0.26g | 3.67g | 16% |
| Monounsaturated fat | 0.369g | 6.032g | 14% |
| Vitamin B3 | 2.561mg | 0.286mg | 14% |
| Vitamin B1 | 0.178mg | 0.034mg | 12% |
| Selenium | 5.8µg | 11% | |
| Starch | 24.79g | 10% | |
| Carbs | 25.58g | 53.75g | 9% |
| Vitamin B6 | 0.123mg | 0.037mg | 7% |
| Vitamin B5 | 0.38mg | 0.056mg | 6% |
| Calcium | 3mg | 55mg | 5% |
| Choline | 9.2mg | 2% | |
| Phosphorus | 103mg | 92mg | 2% |
| Vitamin B2 | 0.069mg | 0.052mg | 1% |
| Vitamin E | 0.17mg | 1% | |
| Sodium | 4mg | 18mg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 23.98g | 35.35g | N/A |
| Sugar | 0.24g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Folate | 9µg | 9µg | 0% |
| Tryptophan | 0.033mg | 0.326mg | 0% |
| Threonine | 0.095mg | 0.683mg | 0% |
| Isoleucine | 0.109mg | 0.956mg | 0% |
| Leucine | 0.214mg | 1.572mg | 0% |
| Lysine | 0.099mg | 1.386mg | 0% |
| Methionine | 0.058mg | 0.417mg | 0% |
| Phenylalanine | 0.133mg | 0.924mg | 0% |
| Valine | 0.151mg | 1.491mg | 0% |
| Histidine | 0.066mg | 0.515mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
13%
4%
Minerals Daily Need Coverage Score
32%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 3.41g)
Which food is lower in glycemic index?
Brown rice is lower in glycemic index (difference - 66)
Which food is cheaper?
Brown rice is cheaper (difference - $0.2)
Which food is richer in vitamins?
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)