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Maize vs Pumpkin seed - In-Depth Nutrition Comparison

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Significant differences between Maize and Pumpkin seed

  • Maize 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 Maize.
  • Pumpkin seed has 13 times less Vitamin B5 than Maize. Maize has 0.717mg of Vitamin B5, while Pumpkin seed has 0.056mg.
  • Maize 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

Maize vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
1
:
Contains less Sodium -16.7%
Contains more Iron +536.5%
Contains more Calcium +2650%
Contains more Potassium +240.4%
Contains more Magnesium +608.1%
Contains more Copper +1177.8%
Contains more Zinc +2139.1%
Equal in Phosphorus - 92
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains less Sodium -16.7%
Contains more Iron +536.5%
Contains more Calcium +2650%
Contains more Potassium +240.4%
Contains more Magnesium +608.1%
Contains more Copper +1177.8%
Contains more Zinc +2139.1%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
10
:
Contains more Vitamin C +2166.7%
Contains more Vitamin A +201.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin C +2166.7%
Contains more Vitamin A +201.6%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
4
Pumpkin seed
Mineral Summary Score
18
Maize
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
111%
Pumpkin seed
Carbohydrates
19%
Maize
54%
Pumpkin seed
Fats
6%
Maize
90%
Pumpkin seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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?
Maize
Maize contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 3.345g)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 52)
Which food is cheaper?
Maize
Maize is cheaper (difference - $1)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Maize Pumpkin seed Opinion
Calories 86 446 Pumpkin seed
Protein 3.27 18.55 Pumpkin seed
Fats 1.35 19.4 Pumpkin seed
Vitamin C 6.8 0.3 Maize
Carbs 18.7 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 3.31 Pumpkin seed
Calcium 2 55 Pumpkin seed
Potassium 270 919 Pumpkin seed
Magnesium 37 262 Pumpkin seed
Sugar 6.26 Pumpkin seed
Fiber 2 18.4 Pumpkin seed
Copper 0.054 0.69 Pumpkin seed
Zinc 0.46 10.3 Pumpkin seed
Starch 5.7 Maize
Phosphorus 89 92 Pumpkin seed
Sodium 15 18 Maize
Vitamin A 187 62 Maize
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.034 Maize
Vitamin B2 0.055 0.052 Maize
Vitamin B3 1.77 0.286 Maize
Vitamin B5 0.717 0.056 Maize
Vitamin B6 0.093 0.037 Maize
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folate 42 9 Maize
Trans Fat 0 Pumpkin seed
Saturated Fat 0.325 3.67 Maize
Monounsaturated Fat 0.432 6.032 Pumpkin seed
Polyunsaturated fat 0.487 8.844 Pumpkin seed
Tryptophan 0.023 0.326 Pumpkin seed
Threonine 0.129 0.683 Pumpkin seed
Isoleucine 0.129 0.956 Pumpkin seed
Leucine 0.348 1.572 Pumpkin seed
Lysine 0.137 1.386 Pumpkin seed
Methionine 0.067 0.417 Pumpkin seed
Phenylalanine 0.15 0.924 Pumpkin seed
Valine 0.185 1.491 Pumpkin seed
Histidine 0.089 0.515 Pumpkin seed
Fructose 1.94 Maize

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Maize - 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.