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  6. Corn raw vs. Pumpkin seeds

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

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Significant differences between corn raw and pumpkin seeds

  • Corn raw has more vitamin B5 and vitamin B1; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily zinc needs 89% more than corn raw.
  • Pumpkin seeds have 13 times less vitamin B5 than corn raw. Corn raw has 0.717mg of vitamin B5, while pumpkin seeds have 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 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 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +608.1%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +240.4%
Contains more IronIron +536.5%
Contains more CopperCopper +1177.8%
Contains more ZincZinc +2139.1%
Contains more ManganeseManganese +204.3%
~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 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +2166.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +355.9%
Contains more Vitamin B3Vitamin B3 +518.9%
Contains more Vitamin B5Vitamin B5 +1180.4%
Contains more Vitamin B6Vitamin B6 +151.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +366.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Pumpkin seeds DV% diff.
Zinc 0.46mg 10.3mg 89%
Copper 0.054mg 0.69mg 71%
Fiber 2g 18.4g 66%
Polyunsaturated fat 0.487g 8.844g 56%
Magnesium 37mg 262mg 54%
Iron 0.52mg 3.31mg 35%
Protein 3.27g 18.55g 31%
Fats 1.35g 19.4g 28%
Potassium 270mg 919mg 19%
Calories 86kcal 446kcal 18%
Saturated fat 0.325g 3.67g 15%
Manganese 0.163mg 0.496mg 14%
Monounsaturated fat 0.432g 6.032g 14%
Vitamin B5 0.717mg 0.056mg 13%
Carbs 18.7g 53.75g 12%
Vitamin B1 0.155mg 0.034mg 10%
Vitamin B3 1.77mg 0.286mg 9%
Folate 42µg 9µg 8%
Vitamin C 6.8mg 0.3mg 7%
Calcium 2mg 55mg 5%
Choline 23mg 4%
Vitamin B6 0.093mg 0.037mg 4%
Starch 5.7g 2%
Fructose 1.94g 2%
Vitamin A 9µg 3µg 1%
Selenium 0.6µg 1%
Net carbs 16.7g 35.35g N/A
Sugar 6.26g N/A
Phosphorus 89mg 92mg 0%
Sodium 15mg 18mg 0%
Vitamin E 0.07mg 0%
Vitamin B2 0.055mg 0.052mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0.326mg 0%
Threonine 0.129mg 0.683mg 0%
Isoleucine 0.129mg 0.956mg 0%
Leucine 0.348mg 1.572mg 0%
Lysine 0.137mg 1.386mg 0%
Methionine 0.067mg 0.417mg 0%
Phenylalanine 0.15mg 0.924mg 0%
Valine 0.185mg 1.491mg 0%
Histidine 0.089mg 0.515mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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
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 WaterWater +1590%
Contains more ProteinProtein +467.3%
Contains more FatsFats +1337%
Contains more CarbsCarbs +187.4%
Contains more OtherOther +503.2%

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
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 -91.1%
Contains more Mono. FatMonounsaturated fat +1296.3%
Contains more Poly. FatPolyunsaturated fat +1716%

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 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.