White Rice vs. Pumpkin Puree

Nutrition comparison of Cooked White 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 white rice versus pumpkin puree (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white rice and pumpkin puree:

  • Pumpkin puree has 72% less carbohydrates than white rice.
  • Pumpkin puree is a great source of dietary fiber and potassium.
  • Pumpkin puree is an excellent source of Vitamin A.
  • White rice has more thiamin, niacin and folate, however, pumpkin puree contains more riboflavin.
Detailed nutritional comparison of white 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Pumpkin Puree src

Calories and Carbs

calories

White rice is high in calories and pumpkin puree has 74% less calories than white rice - pumpkin puree has 34 calories per 100 grams and white rice has 130 calories.

For macronutrient ratios, white rice is heavier in carbs, lighter in fat and similar to pumpkin puree for protein. White rice has a macronutrient ratio of 8:91:2 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Pumpkin Puree
Protein 8% 11%
Carbohydrates 91% 82%
Fat 2% 7%
Alcohol ~ ~

carbohydrates

Pumpkin puree has 72% less carbohydrates than white rice - pumpkin puree has 8.1g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.

dietary fiber

Pumpkin puree is a great source of dietary fiber and it has 867% more dietary fiber than white rice - pumpkin puree has 2.9g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.

sugar

White rice has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

Pumpkin puree and white rice contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and white rice has 2.4g of protein.

Fat

saturated fat

Both pumpkin puree and white rice are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.

Vitamins

Vitamin C

Pumpkin puree has more Vitamin C than white rice - pumpkin puree has 4.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than white rice - pumpkin puree has 778ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Pumpkin puree has more Vitamin E than white rice - pumpkin puree has 1.1mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Pumpkin puree has more Vitamin K than white rice - pumpkin puree has 16ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

White rice has more thiamin, niacin and folate, however, pumpkin puree contains more riboflavin. Both white rice and pumpkin puree contain significant amounts of pantothenic acid and Vitamin B6.

White Rice Pumpkin Puree
Thiamin 0.167 MG 0.024 MG
Riboflavin 0.016 MG 0.054 MG
Niacin 1.835 MG 0.367 MG
Pantothenic acid 0.411 MG 0.4 MG
Vitamin B6 0.05 MG 0.056 MG
Folate 58 UG 12 UG

Minerals

calcium

Pumpkin puree has 767% more calcium than white rice - pumpkin puree has 26mg of calcium per 100 grams and white rice has 3mg of calcium.

iron

Pumpkin puree and white rice contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and white rice has 1.5mg of iron.

potassium

Pumpkin puree is a great source of potassium and it has 610% more potassium than white rice - pumpkin puree has 206mg of potassium per 100 grams and white rice has 29mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white rice and pumpkin puree contain small amounts of alpha linoleic acid (ALA).

White Rice Pumpkin Puree
alpha linoleic acid 0.01 G 0.008 G
Total 0.01 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, both white rice and pumpkin puree contain small amounts of linoleic acid.

White Rice Pumpkin Puree
linoleic acid 0.046 G 0.007 G
Total 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Pumpkin Puree (Pumpkin, canned, without salt) .

Cooked White Rice g

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FAQ

Does pumpkin puree or white rice contain more calories in 100 grams?
White rice is high in calories and pumpkin puree has 70% less calories than white rice - pumpkin puree has 34 calories in 100g and white rice has 130 calories.

Does pumpkin puree or white rice have more carbohydrates?
By weight, pumpkin puree has 70% fewer carbohydrates than white rice - pumpkin puree has 8.1g of carbs for 100g and white rice has 28.6g of carbohydrates.