Corn vs. Pumpkin seed — In-Depth Nutrition Comparison
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Differences between Corn and Pumpkin seed
- Corn has more Vitamin B5, and Vitamin B3, while Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese.
- Pumpkin seed's daily need coverage for Zinc is 88% higher.
- Pumpkin seed contains 14 times less Vitamin B5 than Corn. Corn contains 0.792mg of Vitamin B5, while Pumpkin seed contains 0.056mg.
- The amount of Saturated Fat in Corn is lower.
The food types used in this comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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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
less
Sodium
-94.4%
Contains
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Calcium
+1733.3%
Contains
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Iron
+635.6%
Contains
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Magnesium
+907.7%
Contains
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Phosphorus
+19.5%
Contains
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Potassium
+321.6%
Contains
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Zinc
+1561.3%
Contains
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Copper
+1308.2%
Contains
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Manganese
+197%
Contains
less
Sodium
-94.4%
Contains
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Calcium
+1733.3%
Contains
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Iron
+635.6%
Contains
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Magnesium
+907.7%
Contains
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Phosphorus
+19.5%
Contains
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Potassium
+321.6%
Contains
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Zinc
+1561.3%
Contains
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Copper
+1308.2%
Contains
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Manganese
+197%
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
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Vitamin A
+324.2%
Contains
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Vitamin C
+1733.3%
Contains
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Vitamin B1
+173.5%
Contains
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Vitamin B3
+488.5%
Contains
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Vitamin B5
+1314.3%
Contains
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Vitamin B6
+275.7%
Contains
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Folate
+155.6%
Equal in Vitamin B2 - 0.052
Contains
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Vitamin A
+324.2%
Contains
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Vitamin C
+1733.3%
Contains
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Vitamin B1
+173.5%
Contains
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Vitamin B3
+488.5%
Contains
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Vitamin B5
+1314.3%
Contains
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Vitamin B6
+275.7%
Contains
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Folate
+155.6%
Equal in Vitamin B2 - 0.052
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1531.3%
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Protein
+444%
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Fats
+1193.3%
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Carbs
+156.2%
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Other
+442.9%
Protein:
3.41 g
Fats:
1.5 g
Carbs:
20.98 g
Water:
73.41 g
Other:
0.7 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Water
+1531.3%
Contains
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Protein
+444%
Contains
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Fats
+1193.3%
Contains
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Carbs
+156.2%
Contains
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Other
+442.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-94.6%
Contains
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Monounsaturated Fat
+1512.8%
Contains
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Polyunsaturated fat
+1366.7%
Saturated Fat:
0.197 g
Monounsaturated Fat:
0.374 g
Polyunsaturated fat:
0.603 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-94.6%
Contains
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Monounsaturated Fat
+1512.8%
Contains
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Polyunsaturated fat
+1366.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 18.58g | 35.35g |
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| Protein | 3.41g | 18.55g |
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| Fats | 1.5g | 19.4g |
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| Carbs | 20.98g | 53.75g |
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| Calories | 96kcal | 446kcal |
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| Starch | 7.17g |
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| Fructose | 0.79g |
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| Sugar | 4.54g |
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| Fiber | 2.4g | 18.4g |
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| Calcium | 3mg | 55mg |
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| Iron | 0.45mg | 3.31mg |
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| Magnesium | 26mg | 262mg |
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| Phosphorus | 77mg | 92mg |
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| Potassium | 218mg | 919mg |
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| Sodium | 1mg | 18mg |
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| Zinc | 0.62mg | 10.3mg |
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| Copper | 0.049mg | 0.69mg |
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| Manganese | 0.167mg | 0.496mg |
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| Selenium | 0.2µg |
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| Vitamin A | 263IU | 62IU |
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| Vitamin A RAE | 13µg | 3µg |
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| Vitamin E | 0.09mg |
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| Vitamin C | 5.5mg | 0.3mg |
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| Vitamin B1 | 0.093mg | 0.034mg |
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| Vitamin B2 | 0.057mg | 0.052mg |
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| Vitamin B3 | 1.683mg | 0.286mg |
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| Vitamin B5 | 0.792mg | 0.056mg |
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| Vitamin B6 | 0.139mg | 0.037mg |
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| Folate | 23µg | 9µg |
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| Vitamin K | 0.4µg |
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| Tryptophan | 0.023mg | 0.326mg |
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| Threonine | 0.133mg | 0.683mg |
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| Isoleucine | 0.133mg | 0.956mg |
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| Leucine | 0.358mg | 1.572mg |
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| Lysine | 0.141mg | 1.386mg |
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| Methionine | 0.069mg | 0.417mg |
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| Phenylalanine | 0.155mg | 0.924mg |
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| Valine | 0.191mg | 1.491mg |
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| Histidine | 0.091mg | 0.515mg |
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| Saturated Fat | 0.197g | 3.67g |
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| Monounsaturated Fat | 0.374g | 6.032g |
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| Polyunsaturated fat | 0.603g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
14%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 4.54g)
Which food contains less Sodium?
Corn contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Corn is lower in Saturated Fat (difference - 3.473g)
Which food is lower in glycemic index?
Corn is lower in glycemic index (difference - 52)
Which food is cheaper?
Corn is cheaper (difference - $1)
Which food is richer in vitamins?
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)