Corn vs. Pumpkin — In-Depth Nutrition Comparison
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Differences between corn and pumpkins
- Corn has more vitamin B5, vitamin B3, vitamin B6, phosphorus, fiber, and vitamin B1, while pumpkins have more vitamin A.
- Pumpkins' daily need coverage for vitamin A is 110% higher.
- Pumpkins contain 5 times less choline than corn. Corn contains 29.1mg of choline, while pumpkins contain 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
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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.
| Contains more MagnesiumMagnesium | +188.9% |
| Contains more ZincZinc | +169.6% |
| Contains more PhosphorusPhosphorus | +156.7% |
| Contains more ManganeseManganese | +87.6% |
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +26.7% |
| Contains more CopperCopper | +85.7% |
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 CVitamin C | +17% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B3Vitamin B3 | +307.5% |
| Contains more Vitamin B5Vitamin B5 | +294% |
| Contains more Vitamin B6Vitamin B6 | +215.9% |
| Contains more FolateFolate | +155.6% |
| Contains more CholineCholine | +369.4% |
| Contains more Vitamin AVitamin A | +2115.4% |
| Contains more Vitamin EVitamin E | +788.9% |
| Contains more Vitamin B2Vitamin B2 | +36.8% |
| Contains more Vitamin KVitamin K | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 13µg | 288µg | 31% |
| Vitamin B5 | 0.792mg | 0.201mg | 12% |
| Vitamin B3 | 1.683mg | 0.413mg | 8% |
| Vitamin B6 | 0.139mg | 0.044mg | 7% |
| Phosphorus | 77mg | 30mg | 7% |
| Vitamin B1 | 0.093mg | 0.031mg | 5% |
| Carbs | 20.98g | 4.9g | 5% |
| Protein | 3.41g | 0.72g | 5% |
| Vitamin E | 0.09mg | 0.8mg | 5% |
| Fiber | 2.4g | 1.1g | 5% |
| Copper | 0.049mg | 0.091mg | 5% |
| Polyunsaturated fat | 0.603g | 0.004g | 4% |
| Choline | 29.1mg | 6.2mg | 4% |
| Folate | 23µg | 9µg | 4% |
| Calories | 96kcal | 20kcal | 4% |
| Magnesium | 26mg | 9mg | 4% |
| Zinc | 0.62mg | 0.23mg | 4% |
| Starch | 7.17g | 3% | |
| Manganese | 0.167mg | 0.089mg | 3% |
| Fats | 1.5g | 0.07g | 2% |
| Iron | 0.45mg | 0.57mg | 2% |
| Vitamin B2 | 0.057mg | 0.078mg | 2% |
| Monounsaturated fat | 0.374g | 0.009g | 1% |
| Saturated fat | 0.197g | 0.037g | 1% |
| Vitamin C | 5.5mg | 4.7mg | 1% |
| Calcium | 3mg | 15mg | 1% |
| Fructose | 0.79g | 1% | |
| Net carbs | 18.58g | 3.8g | N/A |
| Potassium | 218mg | 230mg | 0% |
| Sugar | 4.54g | 2.08g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Selenium | 0.2µg | 0.2µg | 0% |
| Vitamin K | 0.4µg | 0.8µg | 0% |
| Tryptophan | 0.023mg | 0.009mg | 0% |
| Threonine | 0.133mg | 0.021mg | 0% |
| Isoleucine | 0.133mg | 0.023mg | 0% |
| Leucine | 0.358mg | 0.034mg | 0% |
| Lysine | 0.141mg | 0.039mg | 0% |
| Methionine | 0.069mg | 0.008mg | 0% |
| Phenylalanine | 0.155mg | 0.023mg | 0% |
| Valine | 0.191mg | 0.025mg | 0% |
| Histidine | 0.091mg | 0.011mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +373.6% |
| Contains more FatsFats | +2042.9% |
| Contains more CarbsCarbs | +328.2% |
| Contains more OtherOther | +12.9% |
| Contains more WaterWater | +27.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4055.6% |
| Contains more Poly. FatPolyunsaturated fat | +14975% |
| Contains less Sat. FatSaturated fat | -81.2% |
