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

Wild rice raw vs. Pumpkin — In-Depth Nutrition Comparison

Compare

Significant differences between wild rice raw and pumpkin

  • Wild rice raw has more phosphorus, manganese, zinc, copper, magnesium, vitamin B3, vitamin B6, fiber, and folate; however, pumpkin is richer in vitamin A.
  • Pumpkin covers your daily vitamin A needs 170% more than wild rice raw.
  • Pumpkin has 19 times less zinc than wild rice raw. Wild rice raw has 5.96mg of zinc, while pumpkin has 0.32mg.

Specific food types used in this comparison are Wild rice, raw and Pumpkin, raw.

Infographic

Wild rice raw vs Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +1375%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +145%
Contains more CopperCopper +312.6%
Contains more ZincZinc +1762.5%
Contains more PhosphorusPhosphorus +884.1%
Contains more ManganeseManganese +963.2%
Contains more SeleniumSelenium +833.3%
Contains less SodiumSodium -85.7%
~equal in Calcium ~21mg

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +138.2%
Contains more Vitamin B3Vitamin B3 +1022.2%
Contains more Vitamin B5Vitamin B5 +260.4%
Contains more Vitamin B6Vitamin B6 +541%
Contains more Vitamin KVitamin K +72.7%
Contains more FolateFolate +493.8%
Contains more CholineCholine +326.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin EVitamin E +29.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Pumpkin DV% diff.
Phosphorus 433mg 44mg 56%
Manganese 1.329mg 0.125mg 52%
Zinc 5.96mg 0.32mg 51%
Vitamin A 1µg 426µg 47%
Copper 0.524mg 0.127mg 44%
Magnesium 177mg 12mg 39%
Vitamin B3 6.733mg 0.6mg 38%
Protein 14.73g 1g 27%
Vitamin B6 0.391mg 0.061mg 25%
Carbs 74.9g 6.5g 23%
Fiber 6.2g 0.5g 23%
Folate 95µg 16µg 20%
Calories 357kcal 26kcal 17%
Vitamin B5 1.074mg 0.298mg 16%
Iron 1.96mg 0.8mg 15%
Vitamin B2 0.262mg 0.11mg 12%
Vitamin C 0mg 9mg 10%
Choline 35mg 8.2mg 5%
Vitamin B1 0.115mg 0.05mg 5%
Selenium 2.8µg 0.3µg 5%
Polyunsaturated fat 0.676g 0.005g 4%
Potassium 427mg 340mg 3%
Fats 1.08g 0.1g 2%
Vitamin E 0.82mg 1.06mg 2%
Vitamin K 1.9µg 1.1µg 1%
Net carbs 68.7g 6g N/A
Calcium 21mg 21mg 0%
Sugar 2.5g 2.76g N/A
Sodium 7mg 1mg 0%
Saturated fat 0.156g 0.052g 0%
Monounsaturated fat 0.159g 0.013g 0%
Tryptophan 0.179mg 0.012mg 0%
Threonine 0.469mg 0.029mg 0%
Isoleucine 0.618mg 0.031mg 0%
Leucine 1.018mg 0.046mg 0%
Lysine 0.629mg 0.054mg 0%
Methionine 0.438mg 0.011mg 0%
Phenylalanine 0.721mg 0.032mg 0%
Valine 0.858mg 0.035mg 0%
Histidine 0.384mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1373%
Contains more FatsFats +980%
Contains more CarbsCarbs +1052.3%
Contains more OtherOther +91.3%
Contains more WaterWater +1080.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +1123.1%
Contains more Poly. FatPolyunsaturated fat +13420%
Contains less Sat. FatSaturated fat -66.7%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.