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Pumpkin seed vs Cornmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 1.61g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 3.45g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.8)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Cornmeal
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
36
Cornmeal
Mineral Summary Score
86
Pumpkin seed
21
Cornmeal

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +1733.3%
Contains more Potassium +547.2%
Contains more Magnesium +718.8%
Contains more Copper +807.9%
Contains more Zinc +1460.6%
Contains more Iron +31.7%
Contains less Sodium -61.1%
Equal in Phosphorus - 99
Contains more Calcium +1733.3%
Contains more Potassium +547.2%
Contains more Magnesium +718.8%
Contains more Copper +807.9%
Contains more Zinc +1460.6%
Contains more Iron +31.7%
Contains less Sodium -61.1%
Equal in Phosphorus - 99

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +245.2%
Contains more Vitamin B1 +1520.6%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +1637.1%
Contains more Vitamin B5 +328.6%
Contains more Vitamin B6 +391.9%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +245.2%
Contains more Vitamin B1 +1520.6%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +1637.1%
Contains more Vitamin B5 +328.6%
Contains more Vitamin B6 +391.9%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
43%
Cornmeal
Carbohydrates
54%
Pumpkin seed
79%
Cornmeal
Fats
90%
Pumpkin seed
8%
Cornmeal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Cornmeal Opinion
Calories 446 370 Pumpkin seed
Protein 18.55 7.11 Pumpkin seed
Fats 19.4 1.75 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 4.36 Cornmeal
Calcium 55 3 Pumpkin seed
Potassium 919 142 Pumpkin seed
Magnesium 262 32 Pumpkin seed
Sugars 1.61 Cornmeal
Fiber 18.4 3.9 Pumpkin seed
Copper 0.69 0.076 Pumpkin seed
Zinc 10.3 0.66 Pumpkin seed
Starch 73.3 Cornmeal
Phosphorus 92 99 Cornmeal
Sodium 18 7 Cornmeal
Vitamin A 62 214 Cornmeal
Vitamin E 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.034 0.551 Cornmeal
Vitamin B2 0.052 0.382 Cornmeal
Vitamin B3 0.286 4.968 Cornmeal
Vitamin B5 0.056 0.24 Cornmeal
Vitamin B6 0.037 0.182 Cornmeal
Vitamin B12 0 0
Vitamin K 0 Cornmeal
Folic acid (B9) 0 180 Cornmeal
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.22 Cornmeal
Monounsaturated Fat 6.032 0.39 Pumpkin seed
Polyunsaturated fat 8.844 0.828 Pumpkin seed
Tryptophan 0.326 0.038 Pumpkin seed
Threonine 0.683 0.172 Pumpkin seed
Isoleucine 0.956 0.242 Pumpkin seed
Leucine 1.572 1.006 Pumpkin seed
Lysine 1.386 0.105 Pumpkin seed
Methionine 0.417 0.162 Pumpkin seed
Phenylalanine 0.924 0.366 Pumpkin seed
Valine 1.491 0.337 Pumpkin seed
Histidine 0.515 0.172 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.