Brown Rice vs. Pumpkin Puree
Nutrition comparison of Cooked Brown Rice and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and pumpkin puree:
- Brown rice has more thiamin, niacin and Vitamin B6.
- Pumpkin puree has 68% less carbohydrates than brown rice.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and pumpkin puree has 72% less calories than brown rice - pumpkin puree has 34 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is similar to pumpkin puree for protein, carbs and fat. Brown rice has a macronutrient ratio of 9:84:7 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Pumpkin Puree | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 84% | 82% |
| Fat | 7% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 68% less carbohydrates than brown rice - pumpkin puree has 8.1g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 81% more dietary fiber than brown rice - pumpkin puree has 2.9g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Pumpkin puree and brown rice contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Brown rice has 149% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both pumpkin puree and brown rice are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than brown rice - pumpkin puree has 4.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than brown rice - pumpkin puree has 778ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Pumpkin puree and brown rice contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Pumpkin puree and brown rice contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, niacin and Vitamin B6. Both brown rice and pumpkin puree contain significant amounts of riboflavin, pantothenic acid and folate.
| Brown Rice | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.178 MG | 0.024 MG |
| Riboflavin | 0.069 MG | 0.054 MG |
| Niacin | 2.561 MG | 0.367 MG |
| Pantothenic acid | 0.38 MG | 0.4 MG |
| Vitamin B6 | 0.123 MG | 0.056 MG |
| Folate | 9 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 767% more calcium than brown rice - pumpkin puree has 26mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Pumpkin puree has 148% more iron than brown rice - pumpkin puree has 1.4mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 140% more potassium than brown rice - pumpkin puree has 206mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and pumpkin puree contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.008 G |
| Total | 0.011 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than pumpkin puree per 100 grams.
| Brown Rice | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.007 G |
| Total | 0.359 G | 0.007 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or brown rice contain more calories in 100 grams?Brown rice is high in calories and pumpkin puree has 70% less calories than brown rice - pumpkin puree has 34 calories in 100g and brown rice has 123 calories.
Does pumpkin puree or brown rice have more carbohydrates?
By weight, pumpkin puree has 70% fewer carbohydrates than brown rice - pumpkin puree has 8.1g of carbs for 100g and brown rice has 25.6g of carbohydrates.