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  6. Wild rice raw vs. Pumpkin seed

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

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Differences between Wild rice raw and Pumpkin seed

  • Wild rice raw has more Phosphorus, Vitamin B3, Manganese, Vitamin B6, Folate, and Vitamin B5, while Pumpkin seed has more Fiber, Zinc, Magnesium, and Copper.
  • Pumpkin seed's daily need coverage for Fiber is 49% higher.
  • Pumpkin seed contains 24 times less Vitamin B3 than Wild rice raw. Wild rice raw contains 6.733mg of Vitamin B3, while Pumpkin seed contains 0.286mg.

The food types used in this comparison are Wild rice, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Wild rice raw vs Pumpkin seed 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.
Wild rice raw
Wild rice raw
4
:
6
Pumpkin seed
Pumpkin seed
Contains more Phosphorus +370.7%
Contains less Sodium -61.1%
Contains more Manganese +167.9%
Contains more Calcium +161.9%
Contains more Iron +68.9%
Contains more Magnesium +48%
Contains more Potassium +115.2%
Contains more Zinc +72.8%
Contains more Copper +31.7%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +370.7%
Contains less Sodium -61.1%
Contains more Manganese +167.9%
Contains more Calcium +161.9%
Contains more Iron +68.9%
Contains more Magnesium +48%
Contains more Potassium +115.2%
Contains more Zinc +72.8%
Contains more Copper +31.7%

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.
Wild rice raw
Wild rice raw
8
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin B1 +238.2%
Contains more Vitamin B2 +403.8%
Contains more Vitamin B3 +2254.2%
Contains more Vitamin B5 +1817.9%
Contains more Vitamin B6 +956.8%
Contains more Folate +955.6%
Contains more Vitamin A +226.3%
Contains more Vitamin C +∞%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +238.2%
Contains more Vitamin B2 +403.8%
Contains more Vitamin B3 +2254.2%
Contains more Vitamin B5 +1817.9%
Contains more Vitamin B6 +956.8%
Contains more Folate +955.6%
Contains more Vitamin A +226.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Pumpkin seed
Pumpkin seed
Contains more Carbs +39.3%
Contains more Water +72.4%
Contains more Protein +25.9%
Contains more Fats +1696.3%
Contains more Other +148.4%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Pumpkin seed
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 Carbs +39.3%
Contains more Water +72.4%
Contains more Protein +25.9%
Contains more Fats +1696.3%
Contains more Other +148.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +3693.7%
Contains more Polyunsaturated fat +1208.3%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +3693.7%
Contains more Polyunsaturated fat +1208.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw 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

All nutrients comparison - raw data values

Nutrient Wild rice raw Pumpkin seed Opinion
Net carbs 68.7g 35.35g Wild rice raw
Protein 14.73g 18.55g Pumpkin seed
Fats 1.08g 19.4g Pumpkin seed
Carbs 74.9g 53.75g Wild rice raw
Calories 357kcal 446kcal Pumpkin seed
Sugar 2.5g Pumpkin seed
Fiber 6.2g 18.4g Pumpkin seed
Calcium 21mg 55mg Pumpkin seed
Iron 1.96mg 3.31mg Pumpkin seed
Magnesium 177mg 262mg Pumpkin seed
Phosphorus 433mg 92mg Wild rice raw
Potassium 427mg 919mg Pumpkin seed
Sodium 7mg 18mg Wild rice raw
Zinc 5.96mg 10.3mg Pumpkin seed
Copper 0.524mg 0.69mg Pumpkin seed
Manganese 1.329mg 0.496mg Wild rice raw
Selenium 2.8µg Wild rice raw
Vitamin A 19IU 62IU Pumpkin seed
Vitamin A RAE 1µg 3µg Pumpkin seed
Vitamin E 0.82mg Wild rice raw
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.115mg 0.034mg Wild rice raw
Vitamin B2 0.262mg 0.052mg Wild rice raw
Vitamin B3 6.733mg 0.286mg Wild rice raw
Vitamin B5 1.074mg 0.056mg Wild rice raw
Vitamin B6 0.391mg 0.037mg Wild rice raw
Folate 95µg 9µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg 0.326mg Pumpkin seed
Threonine 0.469mg 0.683mg Pumpkin seed
Isoleucine 0.618mg 0.956mg Pumpkin seed
Leucine 1.018mg 1.572mg Pumpkin seed
Lysine 0.629mg 1.386mg Pumpkin seed
Methionine 0.438mg 0.417mg Wild rice raw
Phenylalanine 0.721mg 0.924mg Pumpkin seed
Valine 0.858mg 1.491mg Pumpkin seed
Histidine 0.384mg 0.515mg Pumpkin seed
Saturated Fat 0.156g 3.67g Wild rice raw
Monounsaturated Fat 0.159g 6.032g Pumpkin seed
Polyunsaturated fat 0.676g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
4%
Pumpkin seed
Minerals Daily Need Coverage Score
96%
Wild rice raw
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 3.514g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 57)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.2)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 2.5g)
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)

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 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.