Wild Rice vs. Pumpkin Seeds
Nutrition comparison of Cooked Wild 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
wild rice
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and pumpkin seeds:
- Both wild 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.
- Wild rice has more niacin, pantothenic acid, Vitamin B6 and folate.
- Wild rice has signficantly less saturated fat than pumpkin seed.
USDA sources for nutritional information: Wild Rice (Wild rice, 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 wild rice and pumpkin seeds are high in calories. Pumpkin seed has 342% more calories than wild rice - wild rice has 101 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, wild rice is much heavier in carbs, much lighter in fat and similar to pumpkin seeds for protein. Wild rice has a macronutrient ratio of 15:82:3 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Pumpkin Seeds | |
|---|---|---|
| Protein | 15% | 16% |
| Carbohydrates | 82% | 46% |
| Fat | 3% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and wild rice has 60% less carbohydrates than pumpkin seed - wild rice has 21.3g 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 922% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Wild rice and pumpkin seeds contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 365% more protein than wild rice - wild rice has 4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Wild rice has signficantly less saturated fat than pumpkin seed - wild rice has 0.05g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and wild rice contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Pumpkin seeds and wild rice contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and pumpkin seeds contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Wild rice and pumpkin seeds contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Wild rice has more niacin, pantothenic acid, Vitamin B6 and folate. Both wild rice and pumpkin seeds contain significant amounts of thiamin and riboflavin.
| Wild Rice | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.052 MG | 0.034 MG |
| Riboflavin | 0.087 MG | 0.052 MG |
| Niacin | 1.287 MG | 0.286 MG |
| Pantothenic acid | 0.154 MG | 0.056 MG |
| Vitamin B6 | 0.135 MG | 0.037 MG |
| Folate | 26 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 17 times more calcium than wild rice - wild 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 452% more iron than wild rice - wild rice has 0.6mg 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 810% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wild rice and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Wild Rice | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.077 G |
| Total | 0.095 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.119 G | 8.759 G |
| Total | 0.119 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: Wild Rice (Wild rice, cooked) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cooked Wild 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 wild rice or pumpkin seeds contain more calories in 100 grams?Both wild rice and pumpkin seeds are high in calories. Pumpkin seed has 340% more calories than wild rice - wild rice has 101 calories in 100g and pumpkin seed has 446 calories.
Does wild rice or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and wild rice has 60% fewer carbohydrates than pumpkin seed - wild rice has 21.3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does wild rice or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 450% more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does wild rice or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 810% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.