Side-by-Side Comparison

Brown Rice (Cooked) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Nutty cooked whole grain brown rice in minimalist stoneware dish

grains

Brown Rice (Cooked)

123Calories

2.7Protein

1.6Fiber

0.0Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-78%

Brown Rice (Cooked)

Brown Rice (Cooked) has fewer calories (energy) (123 kcal vs 559 kcal, 436 kcal less).

Higher Protein

+1003%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.7 g in Brown Rice (Cooked) (+27.5 g, +1003%).

Higher Dietary Fiber

+275%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.6 g in Brown Rice (Cooked) (+4.4 g, +275%).

Higher Vitamin C

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0 mg in Brown Rice (Cooked) (+1.9 mg).

Comparing per 100 g standard edible portion.

Nutrient

Brown Rice (Cooked)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

123 kcal6% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 123 kcal in Brown Rice (Cooked) (+436 kcal, +354%).

ProteinPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

2.7 g5% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.7 g in Brown Rice (Cooked) (+27.5 g, +1003%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

25.6 g9% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Brown Rice (Cooked) provides 25.6 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+14.9 g, +139%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

1.6 g6% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.6 g in Brown Rice (Cooked) (+4.4 g, +275%).

Total FatPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.97 g1% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.97 g in Brown Rice (Cooked) (+48.1 g, +4957%).

Total SugarsPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.24 g

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Pumpkin Seeds (Pepitas) provides 1.4 g vs 0.24 g in Brown Rice (Cooked) (+1.2 g, +483%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0 mg

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.9 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.07 mg

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.07 mg in Brown Rice (Cooked) (+2.1 mg, +3014%).

Vitamin KPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.6 µg1% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 0.6 µg in Brown Rice (Cooked) (+6.7 µg, +1117%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

9.0 µg2% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 9.0 µg in Brown Rice (Cooked) (+49 µg, +544%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.18 mg15% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.18 mg in Brown Rice (Cooked) (+0.09 mg, +53%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.07 mg5% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.07 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

2.6 mg16% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 2.6 mg in Brown Rice (Cooked) (+2.4 mg, +95%).

Pantothenic Acid (B5)Similar

Brown Rice (Cooked)

0.73 mg14% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of pantothenic acid (b5) (0.73 mg).

Vitamin B6Similar

Brown Rice (Cooked)

0.15 mg9% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.15 mg).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

4.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 4.0 mg in Brown Rice (Cooked) (+3.0 mg, +75%).

PotassiumPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

86.0 mg2% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 86.0 mg in Brown Rice (Cooked) (+723 mg, +841%).

CalciumPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

10.0 mg1% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 10.0 mg in Brown Rice (Cooked) (+36.0 mg, +360%).

IronPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.56 mg3% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.56 mg in Brown Rice (Cooked) (+8.3 mg, +1475%).

MagnesiumPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

44.0 mg10% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 44.0 mg in Brown Rice (Cooked) (+548 mg, +1245%).

PhosphorusPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

103 mg8% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 103 mg in Brown Rice (Cooked) (+1,130 mg, +1097%).

ZincPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.71 mg6% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.71 mg in Brown Rice (Cooked) (+7.1 mg, +1000%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.24 g1% DV

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.24 g in Brown Rice (Cooked) (+8.4 g, +3508%).

Nutrient

Brown Rice (Cooked)195 g (1 cup cooked (195 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Brown Rice (Cooked) higher

Brown Rice (Cooked)

240 kcal12% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Brown Rice (Cooked) provides 240 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+184 kcal, +329%).

ProteinBrown Rice (Cooked) higher

Brown Rice (Cooked)

5.3 g11% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Brown Rice (Cooked) provides 5.3 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+2.3 g, +77%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

49.9 g18% DV

Pumpkin Seeds (Pepitas)

1.1 g

Brown Rice (Cooked) provides 49.9 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+48.8 g, +4557%).

Dietary FiberBrown Rice (Cooked) higher

Brown Rice (Cooked)

3.1 g11% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Brown Rice (Cooked) provides 3.1 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+2.5 g, +420%).

Total FatPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

1.9 g2% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 1.9 g in Brown Rice (Cooked) (+3.0 g, +159%).

Total SugarsBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.47 g1% DV

Pumpkin Seeds (Pepitas)

0.14 g

Brown Rice (Cooked) provides 0.47 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+0.33 g, +234%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0 mg

Pumpkin Seeds (Pepitas)

0.19 mg

Pumpkin Seeds (Pepitas) provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.1 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.14 mg1% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.14 mg in Brown Rice (Cooked) (+0.08 mg, +60%).

Vitamin KBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.2 µg1% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Brown Rice (Cooked) provides 1.2 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+0.4 µg, +60%).

Folate (DFE)Brown Rice (Cooked) higher

Brown Rice (Cooked)

18 µg4% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Brown Rice (Cooked) provides 18 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+12 µg, +203%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.35 mg29% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Brown Rice (Cooked) provides 0.35 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.32 mg, +1179%).

Riboflavin (Vitamin B2)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.13 mg10% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Brown Rice (Cooked) provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.02 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

5.0 mg31% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Brown Rice (Cooked) provides 5.0 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+4.5 mg, +901%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

1.4 mg28% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+1.3 mg, +1785%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.29 mg17% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Brown Rice (Cooked) provides 0.29 mg vs 0.01 mg in Pumpkin Seeds (Pepitas) (+0.28 mg, +1932%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

7.8 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Brown Rice (Cooked) provides 7.8 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+7.1 mg, +1014%).

PotassiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

168 mg4% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Brown Rice (Cooked) provides 168 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+86.8 mg, +107%).

CalciumBrown Rice (Cooked) higher

Brown Rice (Cooked)

19.5 mg2% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Brown Rice (Cooked) provides 19.5 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+14.9 mg, +324%).

IronBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.1 mg6% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Brown Rice (Cooked) provides 1.1 mg vs 0.88 mg in Pumpkin Seeds (Pepitas) (+0.21 mg, +24%).

MagnesiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

85.8 mg20% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Brown Rice (Cooked) provides 85.8 mg vs 59.2 mg in Pumpkin Seeds (Pepitas) (+26.6 mg, +45%).

PhosphorusBrown Rice (Cooked) higher

Brown Rice (Cooked)

201 mg16% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Brown Rice (Cooked) provides 201 mg vs 123 mg in Pumpkin Seeds (Pepitas) (+77.5 mg, +63%).

ZincBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.4 mg13% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+0.60 mg, +77%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.47 g2% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.47 g in Brown Rice (Cooked) (+0.40 g, +85%).

Nutrient

Brown Rice (Cooked)Amount per 100 kcal (81 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Brown Rice (Cooked)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

2.2 g4% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 2.2 g in Brown Rice (Cooked) (+3.2 g, +145%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

20.7 g8% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Brown Rice (Cooked) provides 20.7 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+18.8 g, +975%).

Dietary FiberBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.3 g5% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Brown Rice (Cooked) provides 1.3 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+0.22 g, +20%).

Total FatPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.79 g1% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.79 g in Brown Rice (Cooked) (+8.0 g, +1024%).

Total SugarsPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.19 g

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Pumpkin Seeds (Pepitas) provides 0.25 g vs 0.19 g in Brown Rice (Cooked) (+0.06 g, +30%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0 mg

Pumpkin Seeds (Pepitas)

0.34 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0.2 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.2 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.06 mg

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.06 mg in Brown Rice (Cooked) (+0.34 mg, +592%).

Vitamin KPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.5 µg

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Pumpkin Seeds (Pepitas) provides 1.3 µg vs 0.5 µg in Brown Rice (Cooked) (+0.8 µg, +170%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

7.3 µg2% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Pumpkin Seeds (Pepitas) provides 10 µg vs 7.3 µg in Brown Rice (Cooked) (+3.1 µg, +43%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.14 mg12% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.14 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Brown Rice (Cooked)

0.06 mg4% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

2.1 mg13% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Brown Rice (Cooked) provides 2.1 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+1.2 mg, +131%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.59 mg12% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Brown Rice (Cooked) provides 0.59 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.45 mg, +335%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.12 mg7% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Brown Rice (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.03 mg).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

3.2 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Brown Rice (Cooked) provides 3.2 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+2.0 mg, +157%).

PotassiumPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

69.7 mg1% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Pumpkin Seeds (Pepitas) provides 146 mg vs 69.7 mg in Brown Rice (Cooked) (+76.0 mg, +109%).

CalciumSimilar

Brown Rice (Cooked)

8.1 mg1% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of calcium (8.1 mg).

IronPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.45 mg3% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.45 mg in Brown Rice (Cooked) (+1.1 mg, +250%).

MagnesiumPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

35.6 mg8% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 35.6 mg in Brown Rice (Cooked) (+70.9 mg, +199%).

PhosphorusPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

83.4 mg7% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 83.4 mg in Brown Rice (Cooked) (+139 mg, +166%).

ZincPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.58 mg5% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.58 mg in Brown Rice (Cooked) (+0.83 mg, +144%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.19 g1% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.19 g in Brown Rice (Cooked) (+1.4 g, +702%).

Nutrient

Brown Rice (Cooked)Normalized to 300 kcal (244 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Brown Rice (Cooked)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

6.7 g13% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 6.7 g in Brown Rice (Cooked) (+9.6 g, +144%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

62.4 g23% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Brown Rice (Cooked) provides 62.4 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+56.6 g, +979%).

Dietary FiberBrown Rice (Cooked) higher

Brown Rice (Cooked)

3.9 g14% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Brown Rice (Cooked) provides 3.9 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+0.66 g, +20%).

Total FatPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

2.4 g3% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 2.4 g in Brown Rice (Cooked) (+24.1 g, +1019%).

Total SugarsPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.59 g1% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Pumpkin Seeds (Pepitas) provides 0.76 g vs 0.59 g in Brown Rice (Cooked) (+0.17 g, +29%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0 mg

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.0 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0.5 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (0.5 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.17 mg1% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.17 mg in Brown Rice (Cooked) (+1.0 mg, +589%).

Vitamin KPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

1.5 µg1% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Pumpkin Seeds (Pepitas) provides 3.9 µg vs 1.5 µg in Brown Rice (Cooked) (+2.5 µg, +169%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

22 µg5% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Pumpkin Seeds (Pepitas) provides 31 µg vs 22 µg in Brown Rice (Cooked) (+9.4 µg, +43%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.44 mg36% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Brown Rice (Cooked) provides 0.44 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.29 mg, +196%).

Riboflavin (Vitamin B2)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.17 mg13% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Brown Rice (Cooked) provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.08 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

6.2 mg39% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Brown Rice (Cooked) provides 6.2 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+3.6 mg, +132%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

1.8 mg35% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Brown Rice (Cooked) provides 1.8 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+1.4 mg, +337%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.36 mg21% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Brown Rice (Cooked) provides 0.36 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.29 mg, +371%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

9.8 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Brown Rice (Cooked) provides 9.8 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+6.0 mg, +158%).

PotassiumPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

210 mg4% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Pumpkin Seeds (Pepitas) provides 437 mg vs 210 mg in Brown Rice (Cooked) (+227 mg, +108%).

CalciumSimilar

Brown Rice (Cooked)

24.4 mg2% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Both Brown Rice (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of calcium (24.4 mg).

IronPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

1.4 mg8% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.4 mg in Brown Rice (Cooked) (+3.4 mg, +249%).

MagnesiumPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

107 mg26% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 107 mg in Brown Rice (Cooked) (+212 mg, +198%).

PhosphorusPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

251 mg20% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 251 mg in Brown Rice (Cooked) (+415 mg, +165%).

ZincPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

1.7 mg16% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 1.7 mg in Brown Rice (Cooked) (+2.5 mg, +143%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Brown Rice (Cooked)

0.59 g3% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.59 g in Brown Rice (Cooked) (+4.1 g, +699%).

Brown Rice (Cooked) vs Pumpkin Seeds (Pepitas)

Brown Rice (Cooked)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary