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Rice vs Pumpkin seed - In-Depth Nutrition Comparison

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How are Rice and Pumpkin seed different?

  • Rice is richer in Folate, Vitamin B1, and Vitamin B3, while Pumpkin seed is higher in Zinc, Fiber, Copper, Magnesium, Iron, and Potassium.
  • Pumpkin seed covers your daily need of Zinc 89% more than Rice.
  • Rice contains 6 times more Folate than Pumpkin seed. Rice contains 58µg of Folate, while Pumpkin seed contains 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -94.4%
Contains more Iron +175.8%
Contains more Calcium +450%
Contains more Potassium +2525.7%
Contains more Magnesium +2083.3%
Contains more Copper +900%
Contains more Zinc +2002%
Contains more Phosphorus +114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains less Sodium -94.4%
Contains more Iron +175.8%
Contains more Calcium +450%
Contains more Potassium +2525.7%
Contains more Magnesium +2083.3%
Contains more Copper +900%
Contains more Zinc +2002%
Contains more Phosphorus +114%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
7
:
Contains more Vitamin B1 +379.4%
Contains more Vitamin B3 +416.1%
Contains more Vitamin B5 +596.4%
Contains more Vitamin B6 +151.4%
Contains more Folate +544.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +300%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin B1 +379.4%
Contains more Vitamin B3 +416.1%
Contains more Vitamin B5 +596.4%
Contains more Vitamin B6 +151.4%
Contains more Folate +544.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +300%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Rice
4
Pumpkin seed
Mineral Summary Score
14
Rice
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Rice
111%
Pumpkin seed
Carbohydrates
28%
Rice
54%
Pumpkin seed
Fats
1%
Rice
90%
Pumpkin seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 3.593g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 60)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.2)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.05g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Rice Pumpkin seed Opinion
Calories 130 446 Pumpkin seed
Protein 2.69 18.55 Pumpkin seed
Fats 0.28 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 28.17 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 3.31 Pumpkin seed
Calcium 10 55 Pumpkin seed
Potassium 35 919 Pumpkin seed
Magnesium 12 262 Pumpkin seed
Sugar 0.05 Pumpkin seed
Fiber 0.4 18.4 Pumpkin seed
Copper 0.069 0.69 Pumpkin seed
Zinc 0.49 10.3 Pumpkin seed
Starch
Phosphorus 43 92 Pumpkin seed
Sodium 1 18 Rice
Vitamin A 0 62 Pumpkin seed
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.163 0.034 Rice
Vitamin B2 0.013 0.052 Pumpkin seed
Vitamin B3 1.476 0.286 Rice
Vitamin B5 0.39 0.056 Rice
Vitamin B6 0.093 0.037 Rice
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 58 9 Rice
Trans Fat
Saturated Fat 0.077 3.67 Rice
Monounsaturated Fat 0.088 6.032 Pumpkin seed
Polyunsaturated fat 0.076 8.844 Pumpkin seed
Tryptophan 0.031 0.326 Pumpkin seed
Threonine 0.096 0.683 Pumpkin seed
Isoleucine 0.116 0.956 Pumpkin seed
Leucine 0.222 1.572 Pumpkin seed
Lysine 0.097 1.386 Pumpkin seed
Methionine 0.063 0.417 Pumpkin seed
Phenylalanine 0.144 0.924 Pumpkin seed
Valine 0.164 1.491 Pumpkin seed
Histidine 0.063 0.515 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.