First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Rice | Pumpkin |
| Nutrient | rice | pumpkin |
| Protein | 4g | 8g |
| Carbohydrate | 43g | 50g |
| Fiber | 2g | 4g |
| Fat | 0g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 0g | 0g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | rice | pumpkin |
| Choline | 1% | 14% |
| Vitamin A | 0% | 454% |
| Vitamin C | 0% | 92% |
| Vitamin E | 1% | 68% |
| Vitamin K | 0% | 11% |
Pumpkin have significantly more Vitamins A, E, C, K than rice. Pumpkin are a good source of Thiamin, Niacin, Magnesium, Zinc, Calcium. Pumpkin are a great source of Vitamin E, Vitamin C, Riboflavin, Pantothenic Acid, Vitamin B6, Potassium, Phosphorus. Pumpkin are an excellent source of Vitamin A, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | rice | pumpkin |
| Vitamin B1 | 4% | 39% |
| Vitamin B2 | 2% | 77% |
| Vitamin B3 | 5% | 39% |
| Vitamin B5 | 9% | 46% |
| Vitamin B6 | 5% | 43% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | rice | pumpkin |
| Sodium | 1% | 1% |
| Potasium | 1% | 75% |
| Calcium | 1% | 32% |
| Magnesium | 3% | 26% |
| Phosphorus | 3% | 58% |
| Iron | 5% | 103% |
| Manganese | 23% | 42% |
| Selenium | 26% | 5% |
| Copper | 10% | 98% |
| Zinc | 9% | 26% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
