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.
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.
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
()
|
Daily Values (%) |
Pumpkin Puree 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 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.