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Corn grain vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Important differences between Corn grain and Pumpkin leaves

  • Corn grain has more Vitamin B6, Selenium, Vitamin B1, Magnesium, Copper, Zinc, Vitamin B3, and Phosphorus, however, Pumpkin leaves has more Vitamin C, and Vitamin A RAE.
  • Corn grain's daily need coverage for Vitamin B6 is 32% more.
  • Corn grain has 17 times more Selenium than Pumpkin leaves. Corn grain has 15.5µg of Selenium, while Pumpkin leaves have 0.9µg.

The food varieties used in the comparison are Corn grain, yellow and Pumpkin leaves, raw.

Infographic

Corn grain vs Pumpkin leaves infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more MagnesiumMagnesium +234.2%
Contains more IronIron +22.1%
Contains more CopperCopper +136.1%
Contains more ZincZinc +1005%
Contains more PhosphorusPhosphorus +101.9%
Contains more ManganeseManganese +36.6%
Contains more SeleniumSelenium +1622.2%
Contains more CalciumCalcium +457.1%
Contains more PotassiumPotassium +51.9%
Contains less SodiumSodium -68.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 13% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 117% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +309.6%
Contains more Vitamin B2Vitamin B2 +57%
Contains more Vitamin B3Vitamin B3 +294.2%
Contains more Vitamin B5Vitamin B5 +909.5%
Contains more Vitamin B6Vitamin B6 +200.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +807.5%
Contains more FolateFolate +89.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more ProteinProtein +199%
Contains more FatsFats +1085%
Contains more CarbsCarbs +3087.1%
Contains more WaterWater +795.7%
~equal in Other ~1.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated Fat: Sat. Fat 0.667 g
Monounsaturated Fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
74% 19% 8%
Saturated Fat: Sat. Fat 0.207 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
Contains more Mono. FatMonounsaturated Fat +2305.8%
Contains more Poly. FatPolyunsaturated fat +9731.8%
Contains less Sat. FatSaturated Fat -69%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn grain Pumpkin leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Corn grain Pumpkin leaves Opinion
Calories 365kcal 19kcal Corn grain
Protein 9.42g 3.15g Corn grain
Fats 4.74g 0.4g Corn grain
Vitamin C 0mg 11mg Pumpkin leaves
Net carbs 66.96g 2.33g Corn grain
Carbs 74.26g 2.33g Corn grain
Magnesium 127mg 38mg Corn grain
Calcium 7mg 39mg Pumpkin leaves
Potassium 287mg 436mg Pumpkin leaves
Iron 2.71mg 2.22mg Corn grain
Sugar 0.64g Pumpkin leaves
Fiber 7.3g Corn grain
Copper 0.314mg 0.133mg Corn grain
Zinc 2.21mg 0.2mg Corn grain
Phosphorus 210mg 104mg Corn grain
Sodium 35mg 11mg Pumpkin leaves
Vitamin A 214IU 1942IU Pumpkin leaves
Vitamin A RAE 11µg 97µg Pumpkin leaves
Vitamin E 0.49mg Corn grain
Manganese 0.485mg 0.355mg Corn grain
Selenium 15.5µg 0.9µg Corn grain
Vitamin B1 0.385mg 0.094mg Corn grain
Vitamin B2 0.201mg 0.128mg Corn grain
Vitamin B3 3.627mg 0.92mg Corn grain
Vitamin B5 0.424mg 0.042mg Corn grain
Vitamin B6 0.622mg 0.207mg Corn grain
Vitamin K 0.3µg Corn grain
Folate 19µg 36µg Pumpkin leaves
Saturated Fat 0.667g 0.207g Pumpkin leaves
Monounsaturated Fat 1.251g 0.052g Corn grain
Polyunsaturated fat 2.163g 0.022g Corn grain
Tryptophan 0.067mg 0.041mg Corn grain
Threonine 0.354mg 0.156mg Corn grain
Isoleucine 0.337mg 0.156mg Corn grain
Leucine 1.155mg 0.318mg Corn grain
Lysine 0.265mg 0.2mg Corn grain
Methionine 0.197mg 0.054mg Corn grain
Phenylalanine 0.463mg 0.171mg Corn grain
Valine 0.477mg 0.181mg Corn grain
Histidine 0.287mg 0.05mg Corn grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn grain Pumpkin leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Corn grain
23%
Pumpkin leaves
Minerals Daily Need Coverage Score
63%
Corn grain
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Pumpkin leaves
Pumpkin leaves is lower in Saturated Fat (difference - 0.46g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
Which food is richer in vitamins?
Corn grain
Corn grain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/nutrients
  2. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.