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  6. Cornmeal vs. Pumpkin seeds

Cornmeal vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on the differences between cornmeal and pumpkin seeds

  • Cornmeal has more folate, vitamin B1, vitamin B3, and vitamin B2; however, pumpkin seeds are higher in zinc, copper, fiber, magnesium, and potassium.
  • Pumpkin seeds cover your daily zinc needs 88% more than cornmeal.
  • Pumpkin seeds contain 23 times less folate than cornmeal. Cornmeal contains 209µg of folate, while pumpkin seeds contain 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 seeds 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more IronIron +31.7%
Contains less SodiumSodium -61.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +718.8%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +547.2%
Contains more CopperCopper +807.9%
Contains more ZincZinc +1460.6%
Contains more ManganeseManganese +185.1%
~equal in Phosphorus ~92mg

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1520.6%
Contains more Vitamin B2Vitamin B2 +634.6%
Contains more Vitamin B3Vitamin B3 +1637.1%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more Vitamin B6Vitamin B6 +391.9%
Contains more FolateFolate +2222.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Pumpkin seeds DV% diff.
Zinc 0.66mg 10.3mg 88%
Copper 0.076mg 0.69mg 68%
Fiber 3.9g 18.4g 58%
Magnesium 32mg 262mg 55%
Polyunsaturated fat 0.828g 8.844g 53%
Folate 209µg 9µg 50%
Vitamin B1 0.551mg 0.034mg 43%
Starch 73.3g 30%
Vitamin B3 4.968mg 0.286mg 29%
Fats 1.75g 19.4g 27%
Vitamin B2 0.382mg 0.052mg 25%
Potassium 142mg 919mg 23%
Protein 7.11g 18.55g 23%
Selenium 10.5µg 19%
Saturated fat 0.22g 3.67g 16%
Monounsaturated fat 0.39g 6.032g 14%
Manganese 0.174mg 0.496mg 14%
Iron 4.36mg 3.31mg 13%
Vitamin B6 0.182mg 0.037mg 11%
Carbs 79.45g 53.75g 9%
Calcium 3mg 55mg 5%
Vitamin B5 0.24mg 0.056mg 4%
Calories 370kcal 446kcal 4%
Choline 8.6mg 2%
Vitamin E 0.12mg 1%
Vitamin A 11µg 3µg 1%
Phosphorus 99mg 92mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 75.55g 35.35g N/A
Sugar 1.61g N/A
Sodium 7mg 18mg 0%
Tryptophan 0.038mg 0.326mg 0%
Threonine 0.172mg 0.683mg 0%
Isoleucine 0.242mg 0.956mg 0%
Leucine 1.006mg 1.572mg 0%
Lysine 0.105mg 1.386mg 0%
Methionine 0.162mg 0.417mg 0%
Phenylalanine 0.366mg 0.924mg 0%
Valine 0.337mg 1.491mg 0%
Histidine 0.172mg 0.515mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more CarbsCarbs +47.8%
Contains more WaterWater +148.4%
Contains more ProteinProtein +160.9%
Contains more FatsFats +1008.6%
Contains more OtherOther +645.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +1446.7%
Contains more Poly. FatPolyunsaturated fat +968.1%

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