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Wild rice vs Pumpkin seed - In-Depth Nutrition Comparison

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Differences between Wild rice and Pumpkin seed

  • Wild rice 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. Wild rice 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 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 more Phosphorus +370.7%
Contains less Sodium -61.1%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +370.7%
Contains less Sodium -61.1%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 +∞%
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%
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 +∞%

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.
Wild 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

All nutrients comparison - raw data values

Nutrient Wild rice Pumpkin seed Opinion
Net carbs 68.7g 35.35g Wild rice
Protein 14.73g 18.55g Pumpkin seed
Fats 1.08g 19.4g Pumpkin seed
Carbs 74.9g 53.75g Wild rice
Calories 357kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar 2.5g g 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
Potassium 427mg 919mg Pumpkin seed
Sodium 7mg 18mg Wild rice
Zinc 5.96mg 10.3mg Pumpkin seed
Copper 0.524mg 0.69mg Pumpkin seed
Vitamin A 19IU 62IU Pumpkin seed
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.115mg 0.034mg Wild rice
Vitamin B2 0.262mg 0.052mg Wild rice
Vitamin B3 6.733mg 0.286mg Wild rice
Vitamin B5 1.074mg 0.056mg Wild rice
Vitamin B6 0.391mg 0.037mg Wild rice
Folate 95µg 9µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
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
Phenylalanine 0.721mg 0.924mg Pumpkin seed
Valine 0.858mg 1.491mg Pumpkin seed
Histidine 0.384mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.156g 3.67g Wild rice
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 Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
39
Wild rice
4
Pumpkin seed
Mineral Summary Score
96
Wild 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
88%
Wild rice
111%
Pumpkin seed
Carbohydrates
75%
Wild rice
54%
Pumpkin seed
Fats
5%
Wild rice
90%
Pumpkin seed

Comparison summary

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

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. Wild rice - 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.