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  6. Corn vs. Pumpkin

Corn vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between Corn and Pumpkin

  • Corn has more Vitamin B5, Vitamin B3, Vitamin B6, Phosphorus, Fiber, and Vitamin B1, while Pumpkin has more Vitamin A RAE.
  • Pumpkin's daily need coverage for Vitamin A RAE is 31% higher.
  • Pumpkin contains 5 times less Choline than Corn. Corn contains 29.1mg of Choline, while Pumpkin contains 6.2mg.

The food types used in this comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Corn vs Pumpkin 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.
Corn
Corn
4
:
4
Pumpkin
Pumpkin
Contains more Magnesium +188.9%
Contains more Phosphorus +156.7%
Contains more Zinc +169.6%
Contains more Manganese +87.6%
Contains more Calcium +400%
Contains more Iron +26.7%
Contains more Copper +85.7%
Equal in Potassium - 230
Equal in Sodium - 1
Equal in Selenium - 0.2
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Magnesium +188.9%
Contains more Phosphorus +156.7%
Contains more Zinc +169.6%
Contains more Manganese +87.6%
Contains more Calcium +400%
Contains more Iron +26.7%
Contains more Copper +85.7%
Equal in Potassium - 230
Equal in Sodium - 1
Equal in Selenium - 0.2

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.
Corn
Corn
6
:
4
Pumpkin
Pumpkin
Contains more Vitamin C +17%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +307.5%
Contains more Vitamin B5 +294%
Contains more Vitamin B6 +215.9%
Contains more Folate +155.6%
Contains more Vitamin A +2088.2%
Contains more Vitamin E +788.9%
Contains more Vitamin B2 +36.8%
Contains more Vitamin K +100%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +17%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +307.5%
Contains more Vitamin B5 +294%
Contains more Vitamin B6 +215.9%
Contains more Folate +155.6%
Contains more Vitamin A +2088.2%
Contains more Vitamin E +788.9%
Contains more Vitamin B2 +36.8%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
4
:
1
Pumpkin
Pumpkin
Contains more Protein +373.6%
Contains more Fats +2042.9%
Contains more Carbs +328.2%
Contains more Other +12.9%
Contains more Water +27.6%
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +373.6%
Contains more Fats +2042.9%
Contains more Carbs +328.2%
Contains more Other +12.9%
Contains more Water +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +4055.6%
Contains more Polyunsaturated fat +14975%
Contains less Saturated Fat -81.2%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +4055.6%
Contains more Polyunsaturated fat +14975%
Contains less Saturated Fat -81.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn Pumpkin
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
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 Pumpkin Opinion
Net carbs 18.58g 3.8g Corn
Protein 3.41g 0.72g Corn
Fats 1.5g 0.07g Corn
Carbs 20.98g 4.9g Corn
Calories 96kcal 20kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g 2.08g Pumpkin
Fiber 2.4g 1.1g Corn
Calcium 3mg 15mg Pumpkin
Iron 0.45mg 0.57mg Pumpkin
Magnesium 26mg 9mg Corn
Phosphorus 77mg 30mg Corn
Potassium 218mg 230mg Pumpkin
Sodium 1mg 1mg
Zinc 0.62mg 0.23mg Corn
Copper 0.049mg 0.091mg Pumpkin
Manganese 0.167mg 0.089mg Corn
Selenium 0.2µg 0.2µg
Vitamin A 263IU 5755IU Pumpkin
Vitamin A RAE 13µg 288µg Pumpkin
Vitamin E 0.09mg 0.8mg Pumpkin
Vitamin C 5.5mg 4.7mg Corn
Vitamin B1 0.093mg 0.031mg Corn
Vitamin B2 0.057mg 0.078mg Pumpkin
Vitamin B3 1.683mg 0.413mg Corn
Vitamin B5 0.792mg 0.201mg Corn
Vitamin B6 0.139mg 0.044mg Corn
Folate 23µg 9µg Corn
Vitamin K 0.4µg 0.8µg Pumpkin
Tryptophan 0.023mg 0.009mg Corn
Threonine 0.133mg 0.021mg Corn
Isoleucine 0.133mg 0.023mg Corn
Leucine 0.358mg 0.034mg Corn
Lysine 0.141mg 0.039mg Corn
Methionine 0.069mg 0.008mg Corn
Phenylalanine 0.155mg 0.023mg Corn
Valine 0.191mg 0.025mg Corn
Histidine 0.091mg 0.011mg Corn
Saturated Fat 0.197g 0.037g Pumpkin
Monounsaturated Fat 0.374g 0.009g Corn
Polyunsaturated fat 0.603g 0.004g Corn

Which food is preferable for your diet?

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

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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
37%
Pumpkin
Minerals Daily Need Coverage Score
14%
Corn
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.46g)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.16g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.