Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Corn raw vs. Pumpkin seed — In-Depth Nutrition Comparison

Compare

Significant differences between Corn raw and Pumpkin seed

  • Corn raw has more Vitamin B5, and Vitamin B1, however, Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese.
  • Pumpkin seed covers your daily Zinc needs 89% more than Corn raw.
  • Pumpkin seed has 13 times less Vitamin B5 than Corn raw. Corn raw has 0.717mg of Vitamin B5, while Pumpkin seed has 0.056mg.
  • Corn raw contains less Saturated Fat.

Specific food types used in this comparison are Corn, sweet, yellow, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Corn raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -16.7%
Contains more Calcium +2650%
Contains more Iron +536.5%
Contains more Magnesium +608.1%
Contains more Potassium +240.4%
Contains more Zinc +2139.1%
Contains more Copper +1177.8%
Contains more Manganese +204.3%
Equal in Phosphorus - 92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains less Sodium -16.7%
Contains more Calcium +2650%
Contains more Iron +536.5%
Contains more Magnesium +608.1%
Contains more Potassium +240.4%
Contains more Zinc +2139.1%
Contains more Copper +1177.8%
Contains more Manganese +204.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +201.6%
Contains more Vitamin C +2166.7%
Contains more Vitamin B1 +355.9%
Contains more Vitamin B3 +518.9%
Contains more Vitamin B5 +1180.4%
Contains more Vitamin B6 +151.4%
Contains more Folate +366.7%
Equal in Vitamin B2 - 0.052
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 +201.6%
Contains more Vitamin C +2166.7%
Contains more Vitamin B1 +355.9%
Contains more Vitamin B3 +518.9%
Contains more Vitamin B5 +1180.4%
Contains more Vitamin B6 +151.4%
Contains more Folate +366.7%
Equal in Vitamin B2 - 0.052

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1590%
Contains more Protein +467.3%
Contains more Fats +1337%
Contains more Carbs +187.4%
Contains more Other +503.2%
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 Water +1590%
Contains more Protein +467.3%
Contains more Fats +1337%
Contains more Carbs +187.4%
Contains more Other +503.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +1296.3%
Contains more Polyunsaturated fat +1716%
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +1296.3%
Contains more Polyunsaturated fat +1716%

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 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 Corn raw Pumpkin seed Opinion
Net carbs 16.7g 35.35g Pumpkin seed
Protein 3.27g 18.55g Pumpkin seed
Fats 1.35g 19.4g Pumpkin seed
Carbs 18.7g 53.75g Pumpkin seed
Calories 86kcal 446kcal Pumpkin seed
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Pumpkin seed
Fiber 2g 18.4g Pumpkin seed
Calcium 2mg 55mg Pumpkin seed
Iron 0.52mg 3.31mg Pumpkin seed
Magnesium 37mg 262mg Pumpkin seed
Phosphorus 89mg 92mg Pumpkin seed
Potassium 270mg 919mg Pumpkin seed
Sodium 15mg 18mg Corn raw
Zinc 0.46mg 10.3mg Pumpkin seed
Copper 0.054mg 0.69mg Pumpkin seed
Manganese 0.163mg 0.496mg Pumpkin seed
Selenium 0.6µg Corn raw
Vitamin A 187IU 62IU Corn raw
Vitamin A RAE 9µg 3µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 6.8mg 0.3mg Corn raw
Vitamin B1 0.155mg 0.034mg Corn raw
Vitamin B2 0.055mg 0.052mg Corn raw
Vitamin B3 1.77mg 0.286mg Corn raw
Vitamin B5 0.717mg 0.056mg Corn raw
Vitamin B6 0.093mg 0.037mg Corn raw
Folate 42µg 9µg Corn raw
Vitamin K 0.3µg Corn raw
Tryptophan 0.023mg 0.326mg Pumpkin seed
Threonine 0.129mg 0.683mg Pumpkin seed
Isoleucine 0.129mg 0.956mg Pumpkin seed
Leucine 0.348mg 1.572mg Pumpkin seed
Lysine 0.137mg 1.386mg Pumpkin seed
Methionine 0.067mg 0.417mg Pumpkin seed
Phenylalanine 0.15mg 0.924mg Pumpkin seed
Valine 0.185mg 1.491mg Pumpkin seed
Histidine 0.089mg 0.515mg Pumpkin seed
Saturated Fat 0.325g 3.67g Corn raw
Monounsaturated Fat 0.432g 6.032g Pumpkin seed
Polyunsaturated fat 0.487g 8.844g Pumpkin seed
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

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
18%
Corn raw
4%
Pumpkin seed
Minerals Daily Need Coverage Score
17%
Corn raw
103%
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 - 6.26g)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 3.345g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 52)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 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.