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.
Detailed nutritional comparison of brown rice and pumpkin seeds 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 Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Brown Rice src
Image of Pumpkin Seeds src

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 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 Seeds .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.