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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
Contains less Sodium -16.7%
Contains more Calcium +2650%
Contains more Iron +536.5%
Contains more Magnesium +608.1%
Contains more Potassium +240.4%
Contains more Zinc +2139.1%
Contains more Copper +1177.8%
Equal in Phosphorus - 92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains less Sodium -16.7%
Contains more Calcium +2650%
Contains more Iron +536.5%
Contains more Magnesium +608.1%
Contains more Potassium +240.4%
Contains more Zinc +2139.1%
Contains more Copper +1177.8%
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 A +201.6%
Contains more Vitamin C +2166.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +201.6%
Contains more Vitamin C +2166.7%
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

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

All nutrients comparison - raw data values

Nutrient Maize Pumpkin seed Opinion
Net carbs 16.7g 35.35g Pumpkin seed
Protein 3.27g 18.55g Pumpkin seed
Fats 1.35g 19.4g Pumpkin seed
Carbs 18.7g 53.75g Pumpkin seed
Calories 86kcal 446kcal Pumpkin seed
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g g Pumpkin seed
Fiber 2g 18.4g Pumpkin seed
Calcium 2mg 55mg Pumpkin seed
Iron 0.52mg 3.31mg Pumpkin seed
Magnesium 37mg 262mg Pumpkin seed
Phosphorus 89mg 92mg Pumpkin seed
Potassium 270mg 919mg Pumpkin seed
Sodium 15mg 18mg Maize
Zinc 0.46mg 10.3mg Pumpkin seed
Copper 0.054mg 0.69mg Pumpkin seed
Vitamin A 187IU 62IU Maize
Vitamin E 0.07mg mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0.3mg Maize
Vitamin B1 0.155mg 0.034mg Maize
Vitamin B2 0.055mg 0.052mg Maize
Vitamin B3 1.77mg 0.286mg Maize
Vitamin B5 0.717mg 0.056mg Maize
Vitamin B6 0.093mg 0.037mg Maize
Folate 42µg 9µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Maize
Tryptophan 0.023mg 0.326mg Pumpkin seed
Threonine 0.129mg 0.683mg Pumpkin seed
Isoleucine 0.129mg 0.956mg Pumpkin seed
Leucine 0.348mg 1.572mg Pumpkin seed
Lysine 0.137mg 1.386mg Pumpkin seed
Methionine 0.067mg 0.417mg Pumpkin seed
Phenylalanine 0.15mg 0.924mg Pumpkin seed
Valine 0.185mg 1.491mg Pumpkin seed
Histidine 0.089mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.325g 3.67g Maize
Monounsaturated Fat 0.432g 6.032g Pumpkin seed
Polyunsaturated fat 0.487g 8.844g Pumpkin seed

Which food is preferable for your diet?

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

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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

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)

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.