Rice vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are rice and pumpkin seeds different?

Rice is richer in folate, while pumpkin seeds are higher in zinc, fiber, copper, magnesium, protein, fats, iron, and potassium.
Pumpkin seeds cover your daily need for zinc 89% more than rice.
Rice contains 6 times more folate than pumpkin seeds. Rice contains 58µg of folate, while pumpkin seeds contain 9µg.
Rice is lower in saturated fat.

Rice, white, long-grain, regular, enriched, cooked and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rice

Pumpkin seeds

Contains less SodiumSodium	-94.4%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+2083.3%
Contains more CalciumCalcium	+450%
Contains more PotassiumPotassium	+2525.7%
Contains more IronIron	+175.8%
Contains more CopperCopper	+900%
Contains more ZincZinc	+2002%
Contains more PhosphorusPhosphorus	+114%

~equal in Manganese ~0.496mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rice

Pumpkin seeds

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+379.4%
Contains more Vitamin B3Vitamin B3	+416.1%
Contains more Vitamin B5Vitamin B5	+596.4%
Contains more Vitamin B6Vitamin B6	+151.4%
Contains more FolateFolate	+544.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+300%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.49mg	10.3mg	89%
Fiber	0.4g	18.4g	72%
Copper	0.069mg	0.69mg	69%
Magnesium	12mg	262mg	60%
Polyunsaturated fat	0.076g	8.844g	58%
Protein	2.69g	18.55g	32%
Fats	0.28g	19.4g	29%
Potassium	35mg	919mg	26%
Iron	1.2mg	3.31mg	26%
Calories	130kcal	446kcal	16%
Saturated fat	0.077g	3.67g	16%
Monounsaturated fat	0.088g	6.032g	15%
Selenium	7.5µg		14%
Folate	58µg	9µg	12%
Vitamin B1	0.163mg	0.034mg	11%
Carbs	28.17g	53.75g	9%
Phosphorus	43mg	92mg	7%
Vitamin B3	1.476mg	0.286mg	7%
Vitamin B5	0.39mg	0.056mg	7%
Calcium	10mg	55mg	5%
Vitamin B6	0.093mg	0.037mg	4%
Vitamin B2	0.013mg	0.052mg	3%
Sodium	1mg	18mg	1%
Manganese	0.472mg	0.496mg	1%
Protein per 100 calories	2.1g	4.2g	N/A
Calories per 10 g protein	483kcal	240kcal	N/A
Weight per 100 calories	77g	22g	N/A
Unsaturated / Saturated Fat ratio	2.1	4.1	N/A
Vitamin C	0mg	0.3mg	0%
Net carbs	27.77g	35.35g	N/A
Sugar	0.05g		N/A
Vitamin A	0µg	3µg	0%
Vitamin E	0.04mg		0%
Choline	2.1mg		0%
Tryptophan	0.031mg	0.326mg	0%
Threonine	0.096mg	0.683mg	0%
Isoleucine	0.116mg	0.956mg	0%
Leucine	0.222mg	1.572mg	0%
Lysine	0.097mg	1.386mg	0%
Methionine	0.063mg	0.417mg	0%
Phenylalanine	0.144mg	0.924mg	0%
Valine	0.164mg	1.491mg	0%
Histidine	0.063mg	0.515mg	0%