Side-by-Side Comparison

Pumpkin Seeds (Pepitas) vs White Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

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

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-77%

White Rice (Cooked)

White Rice (Cooked) has fewer calories (energy) (130 kcal vs 559 kcal, 429 kcal less).

Higher Protein

+1024%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.7 g in White Rice (Cooked) (+27.5 g, +1024%).

Higher Dietary Fiber

+1400%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 0.40 g in White Rice (Cooked) (+5.6 g, +1400%).

Higher Vitamin C

Pumpkin Seeds (Pepitas)

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

Comparing per 100 g standard edible portion.

Nutrient

Pumpkin Seeds (Pepitas)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

559 kcal28% DV

White Rice (Cooked)

130 kcal7% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 130 kcal in White Rice (Cooked) (+429 kcal, +330%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

30.2 g60% DV

White Rice (Cooked)

2.7 g5% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.7 g in White Rice (Cooked) (+27.5 g, +1024%).

CarbohydratesWhite Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

10.7 g4% DV

White Rice (Cooked)

28.2 g10% DV

White Rice (Cooked) provides 28.2 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+17.5 g, +163%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

6.0 g21% DV

White Rice (Cooked)

0.40 g1% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 0.40 g in White Rice (Cooked) (+5.6 g, +1400%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

49.1 g63% DV

White Rice (Cooked)

0.28 g

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.28 g in White Rice (Cooked) (+48.8 g, +17418%).

Total SugarsPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 g3% DV

White Rice (Cooked)

0.05 g

Pumpkin Seeds (Pepitas) provides 1.4 g vs 0.05 g in White Rice (Cooked) (+1.3 g, +2700%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.0 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

White Rice (Cooked)

0.04 mg

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.04 mg in White Rice (Cooked) (+2.1 mg, +5350%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

White Rice (Cooked)

0.1 µg

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 0.1 µg in White Rice (Cooked) (+7.2 µg, +7200%).

Folate (DFE)Similar

Pumpkin Seeds (Pepitas)

58 µg14% DV

White Rice (Cooked)

58 µg14% DV

Both Pumpkin Seeds (Pepitas) and White Rice (Cooked) provide similar amounts of folate (dfe) (58 µg).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

White Rice (Cooked)

0.16 mg14% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.16 mg in White Rice (Cooked) (+0.11 mg, +67%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

White Rice (Cooked)

0.01 mg1% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.01 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

White Rice (Cooked)

1.5 mg9% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 1.5 mg in White Rice (Cooked) (+3.5 mg, +238%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

White Rice (Cooked)

0.40 mg8% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.40 mg in White Rice (Cooked) (+0.36 mg, +90%).

Vitamin B6Similar

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

White Rice (Cooked)

0.09 mg5% DV

Both Pumpkin Seeds (Pepitas) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.0 mg

White Rice (Cooked)

1.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 1.0 mg in White Rice (Cooked) (+6.0 mg, +600%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

809 mg17% DV

White Rice (Cooked)

35.0 mg1% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 35.0 mg in White Rice (Cooked) (+774 mg, +2211%).

CalciumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

White Rice (Cooked)

10.0 mg1% DV

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

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

White Rice (Cooked)

1.2 mg7% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 1.2 mg in White Rice (Cooked) (+7.6 mg, +635%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

592 mg141% DV

White Rice (Cooked)

12.0 mg3% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 12.0 mg in White Rice (Cooked) (+580 mg, +4833%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

White Rice (Cooked)

43.0 mg3% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 43.0 mg in White Rice (Cooked) (+1,190 mg, +2767%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

White Rice (Cooked)

0.49 mg4% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.49 mg in White Rice (Cooked) (+7.3 mg, +1494%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.7 g43% DV

White Rice (Cooked)

0.08 g

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.08 g in White Rice (Cooked) (+8.6 g, +11147%).

Nutrient

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

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

56 kcal3% DV

White Rice (Cooked)

205 kcal10% DV

White Rice (Cooked) provides 205 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+150 kcal, +267%).

ProteinWhite Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

3.0 g6% DV

White Rice (Cooked)

4.3 g9% DV

White Rice (Cooked) provides 4.3 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+1.2 g, +41%).

CarbohydratesWhite Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

1.1 g

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+43.4 g, +4056%).

Dietary FiberSimilar

Pumpkin Seeds (Pepitas)

0.60 g2% DV

White Rice (Cooked)

0.63 g2% DV

Both Pumpkin Seeds (Pepitas) and White Rice (Cooked) provide similar amounts of dietary fiber (0.60 g).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.9 g6% DV

White Rice (Cooked)

0.44 g1% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.44 g in White Rice (Cooked) (+4.5 g, +1009%).

Total SugarsPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.14 g

White Rice (Cooked)

0.08 g

Pumpkin Seeds (Pepitas) provides slightly more total sugars (0.14 g vs 0.08 g).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.19 mg

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.1 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

White Rice (Cooked)

0.06 mg

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.06 mg in White Rice (Cooked) (+0.15 mg, +245%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

White Rice (Cooked)

0.2 µg

Pumpkin Seeds (Pepitas) provides 0.7 µg vs 0.2 µg in White Rice (Cooked) (+0.6 µg, +362%).

Folate (DFE)White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+86 µg, +1480%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.23 mg, +843%).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

White Rice (Cooked)

0.02 mg2% DV

Both Pumpkin Seeds (Pepitas) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+1.8 mg, +368%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

White Rice (Cooked)

0.62 mg12% DV

White Rice (Cooked) provides 0.62 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.55 mg, +732%).

Vitamin B6White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

White Rice (Cooked)

0.15 mg9% DV

White Rice (Cooked) provides slightly more vitamin b6 (0.15 mg vs 0.01 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumWhite Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

0.70 mg

White Rice (Cooked)

1.6 mg

White Rice (Cooked) provides 1.6 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+0.88 mg, +126%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

White Rice (Cooked)

55.3 mg1% DV

Pumpkin Seeds (Pepitas) provides 80.9 mg vs 55.3 mg in White Rice (Cooked) (+25.6 mg, +46%).

CalciumWhite Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

4.6 mg

White Rice (Cooked)

15.8 mg1% DV

White Rice (Cooked) provides 15.8 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+11.2 mg, +243%).

IronWhite Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

White Rice (Cooked)

1.9 mg11% DV

White Rice (Cooked) provides 1.9 mg vs 0.88 mg in Pumpkin Seeds (Pepitas) (+1.0 mg, +115%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

White Rice (Cooked)

19.0 mg5% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 19.0 mg in White Rice (Cooked) (+40.2 mg, +212%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

123 mg10% DV

White Rice (Cooked)

67.9 mg5% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 67.9 mg in White Rice (Cooked) (+55.4 mg, +81%).

ZincSimilar

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

White Rice (Cooked)

0.77 mg7% DV

Both Pumpkin Seeds (Pepitas) and White Rice (Cooked) provide similar amounts of zinc (0.78 mg).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.87 g4% DV

White Rice (Cooked)

0.12 g1% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.12 g in White Rice (Cooked) (+0.74 g, +612%).

Nutrient

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

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

101 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

Both Pumpkin Seeds (Pepitas) and White Rice (Cooked) provide similar amounts of calories (energy) (101 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.4 g11% DV

White Rice (Cooked)

2.1 g4% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 2.1 g in White Rice (Cooked) (+3.4 g, +163%).

CarbohydratesWhite Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

1.9 g1% DV

White Rice (Cooked)

21.7 g8% DV

White Rice (Cooked) provides 21.7 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+19.8 g, +1025%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.1 g4% DV

White Rice (Cooked)

0.31 g1% DV

Pumpkin Seeds (Pepitas) provides 1.1 g vs 0.31 g in White Rice (Cooked) (+0.77 g, +251%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 g11% DV

White Rice (Cooked)

0.22 g

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.22 g in White Rice (Cooked) (+8.6 g, +3995%).

Total SugarsPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.25 g1% DV

White Rice (Cooked)

0.04 g

Pumpkin Seeds (Pepitas) provides 0.25 g vs 0.04 g in White Rice (Cooked) (+0.21 g, +555%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.34 mg

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.2 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

White Rice (Cooked)

0.03 mg

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.03 mg in White Rice (Cooked) (+0.36 mg, +1174%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

White Rice (Cooked)

0.1 µg

Pumpkin Seeds (Pepitas) provides 1.3 µg vs 0.1 µg in White Rice (Cooked) (+1.2 µg, +1606%).

Folate (DFE)White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

10 µg3% DV

White Rice (Cooked)

45 µg11% DV

White Rice (Cooked) provides 45 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+34 µg, +328%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

White Rice (Cooked)

0.13 mg10% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

White Rice (Cooked)

0.01 mg1% DV

Both Pumpkin Seeds (Pepitas) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

White Rice (Cooked)

1.1 mg7% DV

White Rice (Cooked) provides 1.1 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+0.24 mg, +27%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

White Rice (Cooked)

0.30 mg6% DV

White Rice (Cooked) provides 0.30 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.17 mg, +125%).

Vitamin B6Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

White Rice (Cooked)

0.07 mg4% DV

Both Pumpkin Seeds (Pepitas) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.3 mg

White Rice (Cooked)

0.77 mg

Pumpkin Seeds (Pepitas) provides 1.3 mg vs 0.77 mg in White Rice (Cooked) (+0.49 mg, +64%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

146 mg3% DV

White Rice (Cooked)

27.0 mg1% DV

Pumpkin Seeds (Pepitas) provides 146 mg vs 27.0 mg in White Rice (Cooked) (+119 mg, +440%).

CalciumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

White Rice (Cooked)

7.7 mg1% DV

Pumpkin Seeds (Pepitas) provides 8.3 mg vs 7.7 mg in White Rice (Cooked) (+0.58 mg, +8%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

White Rice (Cooked)

0.92 mg5% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.92 mg in White Rice (Cooked) (+0.66 mg, +72%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

107 mg25% DV

White Rice (Cooked)

9.2 mg2% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 9.2 mg in White Rice (Cooked) (+97.3 mg, +1053%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

222 mg18% DV

White Rice (Cooked)

33.1 mg3% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 33.1 mg in White Rice (Cooked) (+189 mg, +570%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

White Rice (Cooked)

0.38 mg3% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.38 mg in White Rice (Cooked) (+1.0 mg, +273%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 g8% DV

White Rice (Cooked)

0.06 g

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.06 g in White Rice (Cooked) (+1.5 g, +2529%).

Nutrient

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

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

302 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

Both Pumpkin Seeds (Pepitas) and White Rice (Cooked) provide similar amounts of calories (energy) (302 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

16.3 g33% DV

White Rice (Cooked)

6.2 g12% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 6.2 g in White Rice (Cooked) (+10.1 g, +163%).

CarbohydratesWhite Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

5.8 g2% DV

White Rice (Cooked)

65.1 g24% DV

White Rice (Cooked) provides 65.1 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+59.3 g, +1025%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.2 g12% DV

White Rice (Cooked)

0.92 g3% DV

Pumpkin Seeds (Pepitas) provides 3.2 g vs 0.92 g in White Rice (Cooked) (+2.3 g, +251%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

26.5 g34% DV

White Rice (Cooked)

0.65 g1% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 0.65 g in White Rice (Cooked) (+25.8 g, +3995%).

Total SugarsPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.76 g2% DV

White Rice (Cooked)

0.12 g

Pumpkin Seeds (Pepitas) provides 0.76 g vs 0.12 g in White Rice (Cooked) (+0.64 g, +555%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.5 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

White Rice (Cooked)

0.09 mg1% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.09 mg in White Rice (Cooked) (+1.1 mg, +1174%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

White Rice (Cooked)

0.2 µg

Pumpkin Seeds (Pepitas) provides 3.9 µg vs 0.2 µg in White Rice (Cooked) (+3.7 µg, +1606%).

Folate (DFE)White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

31 µg8% DV

White Rice (Cooked)

134 µg33% DV

White Rice (Cooked) provides 134 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+103 µg, +328%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

White Rice (Cooked)

0.38 mg31% DV

White Rice (Cooked) provides 0.38 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.23 mg, +155%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

White Rice (Cooked)

0.03 mg2% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.08 mg vs 0.03 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

White Rice (Cooked)

3.4 mg21% DV

White Rice (Cooked) provides 3.4 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+0.72 mg, +27%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

White Rice (Cooked)

0.91 mg18% DV

White Rice (Cooked) provides 0.91 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.51 mg, +125%).

Vitamin B6White Rice (Cooked) higher

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

White Rice (Cooked)

0.21 mg13% DV

White Rice (Cooked) provides 0.21 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.14 mg, +178%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.8 mg

White Rice (Cooked)

2.3 mg

Pumpkin Seeds (Pepitas) provides 3.8 mg vs 2.3 mg in White Rice (Cooked) (+1.5 mg, +64%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

437 mg9% DV

White Rice (Cooked)

80.9 mg2% DV

Pumpkin Seeds (Pepitas) provides 437 mg vs 80.9 mg in White Rice (Cooked) (+356 mg, +440%).

CalciumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

White Rice (Cooked)

23.1 mg2% DV

Pumpkin Seeds (Pepitas) provides 24.8 mg vs 23.1 mg in White Rice (Cooked) (+1.7 mg, +8%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

White Rice (Cooked)

2.8 mg15% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 2.8 mg in White Rice (Cooked) (+2.0 mg, +72%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

320 mg76% DV

White Rice (Cooked)

27.7 mg7% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 27.7 mg in White Rice (Cooked) (+292 mg, +1053%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

666 mg53% DV

White Rice (Cooked)

99.3 mg8% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 99.3 mg in White Rice (Cooked) (+566 mg, +570%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

White Rice (Cooked)

1.1 mg10% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 1.1 mg in White Rice (Cooked) (+3.1 mg, +273%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.7 g23% DV

White Rice (Cooked)

0.18 g1% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.18 g in White Rice (Cooked) (+4.5 g, +2529%).

Pumpkin Seeds (Pepitas) vs White Rice (Cooked)

Pumpkin Seeds (Pepitas)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary