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Rice vs. Pumpkin seeds — In-Depth Nutrition Comparison

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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 covers your daily need of 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
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
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% 3.7% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Pumpkin seeds
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

All nutrients comparison - raw data values

Nutrient Rice Pumpkin seeds Opinion
Calories 130kcal 446kcal Pumpkin seeds
Protein 2.69g 18.55g Pumpkin seeds
Fats 0.28g 19.4g Pumpkin seeds
Vitamin C 0mg 0.3mg Pumpkin seeds
Net carbs 27.77g 35.35g Pumpkin seeds
Carbs 28.17g 53.75g Pumpkin seeds
Magnesium 12mg 262mg Pumpkin seeds
Calcium 10mg 55mg Pumpkin seeds
Potassium 35mg 919mg Pumpkin seeds
Iron 1.2mg 3.31mg Pumpkin seeds
Sugar 0.05g Pumpkin seeds
Fiber 0.4g 18.4g Pumpkin seeds
Copper 0.069mg 0.69mg Pumpkin seeds
Zinc 0.49mg 10.3mg Pumpkin seeds
Phosphorus 43mg 92mg Pumpkin seeds
Sodium 1mg 18mg Rice
Vitamin A 0IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Vitamin E 0.04mg Rice
Manganese 0.472mg 0.496mg Pumpkin seeds
Selenium 7.5µg Rice
Vitamin B1 0.163mg 0.034mg Rice
Vitamin B2 0.013mg 0.052mg Pumpkin seeds
Vitamin B3 1.476mg 0.286mg Rice
Vitamin B5 0.39mg 0.056mg Rice
Vitamin B6 0.093mg 0.037mg Rice
Folate 58µg 9µg Rice
Choline 2.1mg Rice
Saturated Fat 0.077g 3.67g Rice
Monounsaturated Fat 0.088g 6.032g Pumpkin seeds
Polyunsaturated fat 0.076g 8.844g Pumpkin seeds
Tryptophan 0.031mg 0.326mg Pumpkin seeds
Threonine 0.096mg 0.683mg Pumpkin seeds
Isoleucine 0.116mg 0.956mg Pumpkin seeds
Leucine 0.222mg 1.572mg Pumpkin seeds
Lysine 0.097mg 1.386mg Pumpkin seeds
Methionine 0.063mg 0.417mg Pumpkin seeds
Phenylalanine 0.144mg 0.924mg Pumpkin seeds
Valine 0.164mg 1.491mg Pumpkin seeds
Histidine 0.063mg 0.515mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
12%
Rice
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
22%
Rice
103%
Pumpkin seeds

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 seeds
Pumpkin seeds is lower in Sugar (difference - 0.05g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.