Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cornmeal vs Pumpkin seed - In-Depth Nutrition Comparison

Compare

A recap on differences between Cornmeal and Pumpkin seed

  • Cornmeal has more Folate, Vitamin B1, Vitamin B3, and Vitamin B2, however Pumpkin seed is higher in Zinc, Copper, Fiber, Magnesium, and Potassium.
  • Pumpkin seed covers your daily Zinc needs 88% more than Cornmeal.
  • Pumpkin seed contains 23 times less Folate than Cornmeal. Cornmeal contains 209µg of Folate, while Pumpkin seed contains 9µg.
  • Cornmeal has less Saturated Fat.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Cornmeal vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +31.7%
Contains less Sodium -61.1%
Contains more Calcium +1733.3%
Contains more Magnesium +718.8%
Contains more Potassium +547.2%
Contains more Zinc +1460.6%
Contains more Copper +807.9%
Equal in Phosphorus - 92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Iron +31.7%
Contains less Sodium -61.1%
Contains more Calcium +1733.3%
Contains more Magnesium +718.8%
Contains more Potassium +547.2%
Contains more Zinc +1460.6%
Contains more Copper +807.9%
Equal in Phosphorus - 92

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 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 Folate +2222.2%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
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 Folate +2222.2%
Contains more Vitamin C +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Pumpkin seed Opinion
Net carbs 75.55g 35.35g Cornmeal
Protein 7.11g 18.55g Pumpkin seed
Fats 1.75g 19.4g Pumpkin seed
Carbs 79.45g 53.75g Cornmeal
Calories 370kcal 446kcal Pumpkin seed
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g g Pumpkin seed
Fiber 3.9g 18.4g Pumpkin seed
Calcium 3mg 55mg Pumpkin seed
Iron 4.36mg 3.31mg Cornmeal
Magnesium 32mg 262mg Pumpkin seed
Phosphorus 99mg 92mg Cornmeal
Potassium 142mg 919mg Pumpkin seed
Sodium 7mg 18mg Cornmeal
Zinc 0.66mg 10.3mg Pumpkin seed
Copper 0.076mg 0.69mg Pumpkin seed
Vitamin A 214IU 62IU Cornmeal
Vitamin E 0.12mg mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.551mg 0.034mg Cornmeal
Vitamin B2 0.382mg 0.052mg Cornmeal
Vitamin B3 4.968mg 0.286mg Cornmeal
Vitamin B5 0.24mg 0.056mg Cornmeal
Vitamin B6 0.182mg 0.037mg Cornmeal
Folate 209µg 9µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Cornmeal
Tryptophan 0.038mg 0.326mg Pumpkin seed
Threonine 0.172mg 0.683mg Pumpkin seed
Isoleucine 0.242mg 0.956mg Pumpkin seed
Leucine 1.006mg 1.572mg Pumpkin seed
Lysine 0.105mg 1.386mg Pumpkin seed
Methionine 0.162mg 0.417mg Pumpkin seed
Phenylalanine 0.366mg 0.924mg Pumpkin seed
Valine 0.337mg 1.491mg Pumpkin seed
Histidine 0.172mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.22g 3.67g Cornmeal
Monounsaturated Fat 0.39g 6.032g Pumpkin seed
Polyunsaturated fat 0.828g 8.844g Pumpkin seed

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Cornmeal
4
Pumpkin seed
Mineral Summary Score
36
Cornmeal
120
Pumpkin seed

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 food.
Protein
43%
Cornmeal
111%
Pumpkin seed
Carbohydrates
79%
Cornmeal
54%
Pumpkin seed
Fats
8%
Cornmeal
90%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 1.61g)
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 lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 68)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.