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Pumpkin seed vs Maize - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 6.26g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 3.345g)
Which food is cheaper?
Maize
Maize is cheaper (difference - $1)
Which food is richer in vitamins?
Maize
Maize 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 Maize
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 Maize
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
13
Maize
Mineral Summary Score
86
Pumpkin seed
13
Maize

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
:
1
Maize
Contains more Iron +536.5%
Contains more Calcium +2650%
Contains more Potassium +240.4%
Contains more Magnesium +608.1%
Contains more Copper +1177.8%
Contains more Zinc +2139.1%
Contains less Sodium -16.7%
Equal in Phosphorus - 89
Contains more Iron +536.5%
Contains more Calcium +2650%
Contains more Potassium +240.4%
Contains more Magnesium +608.1%
Contains more Copper +1177.8%
Contains more Zinc +2139.1%
Contains less Sodium -16.7%
Equal in Phosphorus - 89

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
:
9
Maize
Contains more Vitamin C +2166.7%
Contains more Vitamin A +201.6%
Contains more Vitamin B1 +355.9%
Contains more Vitamin B3 +518.9%
Contains more Vitamin B5 +1180.4%
Contains more Vitamin B6 +151.4%
Equal in Vitamin B2 - 0.055
Contains more Vitamin C +2166.7%
Contains more Vitamin A +201.6%
Contains more Vitamin B1 +355.9%
Contains more Vitamin B3 +518.9%
Contains more Vitamin B5 +1180.4%
Contains more Vitamin B6 +151.4%
Equal in Vitamin B2 - 0.055

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
20%
Maize
Carbohydrates
54%
Pumpkin seed
19%
Maize
Fats
90%
Pumpkin seed
6%
Maize

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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 Maize Opinion
Calories 446 86 Pumpkin seed
Protein 18.55 3.27 Pumpkin seed
Fats 19.4 1.35 Pumpkin seed
Vitamin C 0.3 6.8 Maize
Carbs 53.75 18.7 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 0.52 Pumpkin seed
Calcium 55 2 Pumpkin seed
Potassium 919 270 Pumpkin seed
Magnesium 262 37 Pumpkin seed
Sugars 6.26 Maize
Fiber 18.4 2 Pumpkin seed
Copper 0.69 0.054 Pumpkin seed
Zinc 10.3 0.46 Pumpkin seed
Starch 5.7 Maize
Phosphorus 92 89 Pumpkin seed
Sodium 18 15 Maize
Vitamin A 62 187 Maize
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.034 0.155 Maize
Vitamin B2 0.052 0.055 Maize
Vitamin B3 0.286 1.77 Maize
Vitamin B5 0.056 0.717 Maize
Vitamin B6 0.037 0.093 Maize
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.325 Maize
Monounsaturated Fat 6.032 0.432 Pumpkin seed
Polyunsaturated fat 8.844 0.487 Pumpkin seed
Tryptophan 0.326 0.023 Pumpkin seed
Threonine 0.683 0.129 Pumpkin seed
Isoleucine 0.956 0.129 Pumpkin seed
Leucine 1.572 0.348 Pumpkin seed
Lysine 1.386 0.137 Pumpkin seed
Methionine 0.417 0.067 Pumpkin seed
Phenylalanine 0.924 0.15 Pumpkin seed
Valine 1.491 0.185 Pumpkin seed
Histidine 0.515 0.089 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.