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.
Detailed nutritional comparison of brown rice and pumpkin puree is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Brown Rice src
Image of Pumpkin Puree src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Brown Rice or Pumpkin Puree .

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) .

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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.