White Rice vs. Pumpkin Seeds
Nutrition comparison of Cooked White Rice and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and pumpkin seeds:
- Both white rice and pumpkin seeds are high in calories.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
- White rice has more thiamin, niacin, pantothenic acid and folate, however, pumpkin seed contains more riboflavin.
- White rice has signficantly less saturated fat than pumpkin seed.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and pumpkin seeds are high in calories. Pumpkin seed has 243% more calories than white rice - white rice has 130 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. White rice has a macronutrient ratio of 8:91:2 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Pumpkin Seeds | |
|---|---|---|
| Protein | 8% | 16% |
| Carbohydrates | 91% | 46% |
| Fat | 2% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and white rice has 47% less carbohydrates than pumpkin seed - white rice has 28.6g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 60 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 679% more protein than white rice - white rice has 2.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
White rice has signficantly less saturated fat than pumpkin seed - white rice has 0.06g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and white rice contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Pumpkin seeds and white rice contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate, however, pumpkin seed contains more riboflavin. Both white rice and pumpkin seeds contain significant amounts of Vitamin B6.
| White Rice | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.167 MG | 0.034 MG |
| Riboflavin | 0.016 MG | 0.052 MG |
| Niacin | 1.835 MG | 0.286 MG |
| Pantothenic acid | 0.411 MG | 0.056 MG |
| Vitamin B6 | 0.05 MG | 0.037 MG |
| Folate | 58 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 17 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 122% more iron than white rice - white rice has 1.5mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 30 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.077 G |
| Total | 0.01 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than white rice per 100 grams.
| White Rice | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.046 G | 8.759 G |
| Total | 0.046 G | 8.759 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cooked White Rice g
()
|
Daily Values (%) |
Pumpkin Seeds 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 white rice or pumpkin seeds contain more calories in 100 grams?Both white rice and pumpkin seeds are high in calories. Pumpkin seed has 240% more calories than white rice - white rice has 130 calories in 100g and pumpkin seed has 446 calories.
Does white rice or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and white rice has 50% fewer carbohydrates than pumpkin seed - white rice has 28.6g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does white rice or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 120% more iron than white rice - white rice has 1.5mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does white rice or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 30 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.