Rice vs. Pumpkin — In-Depth Nutrition Comparison
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What are the differences between rice and pumpkin?
- Rice is higher in manganese, selenium, folate, and vitamin B1, yet pumpkin is higher in vitamin A, vitamin C, potassium, vitamin B2, vitamin E, and copper.
- Pumpkin's daily need coverage for vitamin A is 170% more.
- Rice has 25 times more selenium than pumpkin. While rice has 7.5µg of selenium, pumpkin has only 0.3µg.
We used Rice, white, long-grain, regular, enriched, cooked and Pumpkin, raw types in this article.
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 more IronIron | +50% |
| Contains more ZincZinc | +53.1% |
| Contains more ManganeseManganese | +277.6% |
| Contains more SeleniumSelenium | +2400% |
| Contains more CalciumCalcium | +110% |
| Contains more PotassiumPotassium | +871.4% |
| Contains more CopperCopper | +84.1% |
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 B1Vitamin B1 | +226% |
| Contains more Vitamin B3Vitamin B3 | +146% |
| Contains more Vitamin B5Vitamin B5 | +30.9% |
| Contains more Vitamin B6Vitamin B6 | +52.5% |
| Contains more FolateFolate | +262.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2550% |
| Contains more Vitamin B2Vitamin B2 | +746.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +290.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 426µg | 47% |
| Manganese | 0.472mg | 0.125mg | 15% |
| Selenium | 7.5µg | 0.3µg | 13% |
| Folate | 58µg | 16µg | 11% |
| Vitamin C | 0mg | 9mg | 10% |
| Vitamin B1 | 0.163mg | 0.05mg | 9% |
| Potassium | 35mg | 340mg | 9% |
| Carbs | 28.17g | 6.5g | 7% |
| Vitamin B2 | 0.013mg | 0.11mg | 7% |
| Vitamin E | 0.04mg | 1.06mg | 7% |
| Copper | 0.069mg | 0.127mg | 6% |
| Vitamin B3 | 1.476mg | 0.6mg | 5% |
| Calories | 130kcal | 26kcal | 5% |
| Iron | 1.2mg | 0.8mg | 5% |
| Protein | 2.69g | 1g | 3% |
| Zinc | 0.49mg | 0.32mg | 2% |
| Vitamin B5 | 0.39mg | 0.298mg | 2% |
| Vitamin B6 | 0.093mg | 0.061mg | 2% |
| Choline | 2.1mg | 8.2mg | 1% |
| Vitamin K | 0µg | 1.1µg | 1% |
| Calcium | 10mg | 21mg | 1% |
| Fats | 0.28g | 0.1g | 0% |
| Net carbs | 27.77g | 6g | N/A |
| Magnesium | 12mg | 12mg | 0% |
| Sugar | 0.05g | 2.76g | N/A |
| Fiber | 0.4g | 0.5g | 0% |
| Phosphorus | 43mg | 44mg | 0% |
| Sodium | 1mg | 1mg | 0% |
| Saturated fat | 0.077g | 0.052g | 0% |
| Monounsaturated fat | 0.088g | 0.013g | 0% |
| Polyunsaturated fat | 0.076g | 0.005g | 0% |
| Tryptophan | 0.031mg | 0.012mg | 0% |
| Threonine | 0.096mg | 0.029mg | 0% |
| Isoleucine | 0.116mg | 0.031mg | 0% |
| Leucine | 0.222mg | 0.046mg | 0% |
| Lysine | 0.097mg | 0.054mg | 0% |
| Methionine | 0.063mg | 0.011mg | 0% |
| Phenylalanine | 0.144mg | 0.032mg | 0% |
| Valine | 0.164mg | 0.035mg | 0% |
| Histidine | 0.063mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +169% |
| Contains more FatsFats | +180% |
| Contains more CarbsCarbs | +333.4% |
| Contains more WaterWater | +33.8% |
| Contains more OtherOther | +90.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +576.9% |
| Contains more Poly. FatPolyunsaturated fat | +1420% |
| Contains less Sat. FatSaturated fat | -32.5% |