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Corn raw vs. Pumpkin — In-Depth Nutrition Comparison

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How are corn raw and pumpkin different?

  • Corn raw is higher in vitamin B1, vitamin B5, vitamin B3, folate, phosphorus, fiber, and magnesium; however, pumpkin is richer in vitamin A, copper, and vitamin E.
  • Daily need coverage for vitamin A for pumpkin is 167% higher.
  • Corn raw contains 4 times more fiber than pumpkin. While corn raw contains 2g of fiber, pumpkin contains only 0.5g.

Corn, sweet, yellow, raw and Pumpkin, raw are the varieties used in this article.

Infographic

Corn raw vs Pumpkin infographic
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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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +208.3%
Contains more ZincZinc +43.8%
Contains more PhosphorusPhosphorus +102.3%
Contains more ManganeseManganese +30.4%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +950%
Contains more PotassiumPotassium +25.9%
Contains more IronIron +53.8%
Contains more CopperCopper +135.2%
Contains less SodiumSodium -93.3%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B3Vitamin B3 +195%
Contains more Vitamin B5Vitamin B5 +140.6%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more FolateFolate +162.5%
Contains more CholineCholine +180.5%
Contains more Vitamin CVitamin C +32.4%
Contains more Vitamin AVitamin A +4633.3%
Contains more Vitamin EVitamin E +1414.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +227%
Contains more FatsFats +1250%
Contains more CarbsCarbs +187.7%
Contains more WaterWater +20.4%
Contains more OtherOther +27%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +3223.1%
Contains more Poly. FatPolyunsaturated fat +9640%
Contains less Sat. FatSaturated fat -84%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Pumpkin DV% diff.
Vitamin A 9µg 426µg 46%
Vitamin B1 0.155mg 0.05mg 9%
Vitamin B5 0.717mg 0.298mg 8%
Copper 0.054mg 0.127mg 8%
Folate 42µg 16µg 7%
Vitamin B3 1.77mg 0.6mg 7%
Vitamin E 0.07mg 1.06mg 7%
Magnesium 37mg 12mg 6%
Fiber 2g 0.5g 6%
Phosphorus 89mg 44mg 6%
Protein 3.27g 1g 5%
Vitamin B2 0.055mg 0.11mg 4%
Carbs 18.7g 6.5g 4%
Iron 0.52mg 0.8mg 4%
Polyunsaturated fat 0.487g 0.005g 3%
Choline 23mg 8.2mg 3%
Calories 86kcal 26kcal 3%
Vitamin C 6.8mg 9mg 2%
Manganese 0.163mg 0.125mg 2%
Fructose 1.94g 2%
Fats 1.35g 0.1g 2%
Starch 5.7g 2%
Potassium 270mg 340mg 2%
Calcium 2mg 21mg 2%
Vitamin B6 0.093mg 0.061mg 2%
Sodium 15mg 1mg 1%
Saturated fat 0.325g 0.052g 1%
Monounsaturated fat 0.432g 0.013g 1%
Vitamin K 0.3µg 1.1µg 1%
Zinc 0.46mg 0.32mg 1%
Selenium 0.6µg 0.3µg 1%
Net carbs 16.7g 6g N/A
Sugar 6.26g 2.76g N/A
Tryptophan 0.023mg 0.012mg 0%
Threonine 0.129mg 0.029mg 0%
Isoleucine 0.129mg 0.031mg 0%
Leucine 0.348mg 0.046mg 0%
Lysine 0.137mg 0.054mg 0%
Methionine 0.067mg 0.011mg 0%
Phenylalanine 0.15mg 0.032mg 0%
Valine 0.185mg 0.035mg 0%
Histidine 0.089mg 0.016mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

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

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
17%
Corn raw
23%
Pumpkin
Minerals Daily Need Coverage Score
17%
Corn raw
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 3.5g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 0.273g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (52)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.