Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Rice
  5. Compare
  6. Rice vs. Pumpkin seeds

Rice vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

How are rice and pumpkin seeds different?

  • Rice is richer in folate, vitamin B1, and vitamin B3, while pumpkin seeds are higher in zinc, fiber, copper, magnesium, 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.

Infographic

Rice vs Pumpkin seeds 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.
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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

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.
Rice
Rice
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 CholineCholine +∞%
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 Rice Pumpkin seeds 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%
Vitamin B3 1.476mg 0.286mg 7%
Vitamin B5 0.39mg 0.056mg 7%
Phosphorus 43mg 92mg 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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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 WaterWater +1420.9%
Contains more ProteinProtein +589.6%
Contains more FatsFats +6828.6%
Contains more CarbsCarbs +90.8%
Contains more OtherOther +804.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
20% 33% 48%
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 -97.9%
Contains more Mono. FatMonounsaturated fat +6754.5%
Contains more Poly. FatPolyunsaturated fat +11536.8%

People also compare

Rice
Rice vs Brown rice
Brown rice
Rice
Rice vs Corn raw
Corn raw
Rice
Rice vs Wheat
Wheat
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Pumpkin seeds - 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.