Brown Rice vs. Pumpkin Seeds
Nutrition comparison of Cooked Brown 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
brown rice
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and pumpkin seeds:
- Both brown rice and pumpkin seeds are high in calories.
- Brown rice has 13.1 times less saturated fat than pumpkin seed.
- Brown rice has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 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 brown rice and pumpkin seeds are high in calories. Pumpkin seed has 263% more calories than brown rice - brown rice has 123 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Pumpkin Seeds | |
|---|---|---|
| Protein | 9% | 16% |
| Carbohydrates | 84% | 46% |
| Fat | 7% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and brown rice has 52% less carbohydrates than pumpkin seed - brown rice has 25.6g 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 10 times more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Brown rice and pumpkin seeds contain similar amounts of sugar - brown rice has 0.24g 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 577% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Brown rice has 13.1 times less saturated fat than pumpkin seed - brown rice has 0.26g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and brown rice contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Pumpkin seeds and brown rice contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and pumpkin seeds contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Brown rice and pumpkin seeds contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, niacin, pantothenic acid and Vitamin B6. Both brown rice and pumpkin seeds contain significant amounts of riboflavin and folate.
| Brown Rice | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.178 MG | 0.034 MG |
| Riboflavin | 0.069 MG | 0.052 MG |
| Niacin | 2.561 MG | 0.286 MG |
| Pantothenic acid | 0.38 MG | 0.056 MG |
| Vitamin B6 | 0.123 MG | 0.037 MG |
| Folate | 9 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 17 times more calcium than brown rice - brown 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 491% more iron than brown rice - brown rice has 0.56mg 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 969% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Brown Rice | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.077 G |
| Total | 0.011 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 8.759 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cooked Brown 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 brown rice or pumpkin seeds contain more calories in 100 grams?Both brown rice and pumpkin seeds are high in calories. Pumpkin seed has 260% more calories than brown rice - brown rice has 123 calories in 100g and pumpkin seed has 446 calories.
Does brown rice or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and brown rice has 50% fewer carbohydrates than pumpkin seed - brown rice has 25.6g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does brown rice or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 490% more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does brown rice or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 970% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.