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Pumpkin seed vs. Corn syrup — In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Corn syrup

  • Corn syrup has less Zinc, Fiber, Copper, Magnesium, Iron, Potassium, Manganese, and Phosphorus.
  • Pumpkin seed's daily need coverage for Zinc is 93% more.
  • Corn syrup is lower in Saturated Fat.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Syrups, corn, dark.

Infographic

Pumpkin seed vs Corn syrup 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.
Contains more Calcium +205.6%
Contains more Iron +794.6%
Contains more Magnesium +3175%
Contains more Phosphorus +736.4%
Contains more Potassium +1988.6%
Contains less Sodium -88.4%
Contains more Zinc +25650%
Contains more Copper +1201.9%
Contains more Manganese +396%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 6% 5% 4% 21% 2% 18% 14% 16%
Contains more Calcium +205.6%
Contains more Iron +794.6%
Contains more Magnesium +3175%
Contains more Phosphorus +736.4%
Contains more Potassium +1988.6%
Contains less Sodium -88.4%
Contains more Zinc +25650%
Contains more Copper +1201.9%
Contains more Manganese +396%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +209.1%
Contains more Vitamin B2 +477.8%
Contains more Vitamin B3 +1330%
Contains more Vitamin B5 +143.5%
Contains more Vitamin B6 +311.1%
Contains more Folate +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 2% 3% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +209.1%
Contains more Vitamin B2 +477.8%
Contains more Vitamin B3 +1330%
Contains more Vitamin B5 +143.5%
Contains more Vitamin B6 +311.1%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Other +850%
Contains more Carbs +44.4%
Contains more Water +389.1%
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
78% 22%
Protein: 0 g
Fats: 0 g
Carbs: 77.59 g
Water: 22.01 g
Other: 0.4 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Other +850%
Contains more Carbs +44.4%
Contains more Water +389.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Corn syrup
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Corn syrup Opinion
Net carbs 35.35g 77.59g Corn syrup
Protein 18.55g 0g Pumpkin seed
Fats 19.4g 0g Pumpkin seed
Carbs 53.75g 77.59g Corn syrup
Calories 446kcal 286kcal Pumpkin seed
Sugar 77.59g Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 18mg Pumpkin seed
Iron 3.31mg 0.37mg Pumpkin seed
Magnesium 262mg 8mg Pumpkin seed
Phosphorus 92mg 11mg Pumpkin seed
Potassium 919mg 44mg Pumpkin seed
Sodium 18mg 155mg Pumpkin seed
Zinc 10.3mg 0.04mg Pumpkin seed
Copper 0.69mg 0.053mg Pumpkin seed
Manganese 0.496mg 0.1mg Pumpkin seed
Selenium 2.9µg Corn syrup
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.011mg Pumpkin seed
Vitamin B2 0.052mg 0.009mg Pumpkin seed
Vitamin B3 0.286mg 0.02mg Pumpkin seed
Vitamin B5 0.056mg 0.023mg Pumpkin seed
Vitamin B6 0.037mg 0.009mg Pumpkin seed
Folate 9µg 0µg Pumpkin seed
Tryptophan 0.326mg Pumpkin seed
Threonine 0.683mg Pumpkin seed
Isoleucine 0.956mg Pumpkin seed
Leucine 1.572mg Pumpkin seed
Lysine 1.386mg Pumpkin seed
Methionine 0.417mg Pumpkin seed
Phenylalanine 0.924mg Pumpkin seed
Valine 1.491mg Pumpkin seed
Histidine 0.515mg Pumpkin seed
Saturated Fat 3.67g 0g Corn syrup
Monounsaturated Fat 6.032g 0g Pumpkin seed
Polyunsaturated fat 8.844g 0g Pumpkin seed

Which food is preferable for your diet?

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

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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
4%
Pumpkin seed
1%
Corn syrup
Minerals Daily Need Coverage Score
103%
Pumpkin seed
10%
Corn syrup

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 77.59g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 137mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.6)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed
Pumpkin seed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Corn syrup
Corn syrup is lower in Saturated Fat (difference - 3.67g)
Which food is lower in glycemic index?
Corn syrup
Corn syrup is lower in glycemic index (difference - 90)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Corn syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168836/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.