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  6. Pumpkin seeds vs. Cornmeal

Pumpkin seeds vs. Cornmeal — In-Depth Nutrition Comparison

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A recap on the differences between pumpkin seeds and cornmeal

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, and potassium; however, cornmeal is higher in folate, vitamin B1, vitamin B3, and vitamin B2.
  • Pumpkin seeds cover your daily zinc needs 88% more than cornmeal.
  • Cornmeal contains 17 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while cornmeal contains 0.22g.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cornmeal, degermed, enriched, yellow.

Infographic

Pumpkin seeds vs Cornmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +718.8%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +547.2%
Contains more CopperCopper +807.9%
Contains more ZincZinc +1460.6%
Contains more ManganeseManganese +185.1%
Contains more IronIron +31.7%
Contains less SodiumSodium -61.1%
~equal in Phosphorus ~99mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin B1Vitamin B1 +1520.6%
Contains more Vitamin B2Vitamin B2 +634.6%
Contains more Vitamin B3Vitamin B3 +1637.1%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more Vitamin B6Vitamin B6 +391.9%
Contains more FolateFolate +2222.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cornmeal DV% diff.
Zinc 10.3mg 0.66mg 88%
Copper 0.69mg 0.076mg 68%
Fiber 18.4g 3.9g 58%
Magnesium 262mg 32mg 55%
Polyunsaturated fat 8.844g 0.828g 53%
Folate 9µg 209µg 50%
Vitamin B1 0.034mg 0.551mg 43%
Starch 73.3g 30%
Vitamin B3 0.286mg 4.968mg 29%
Fats 19.4g 1.75g 27%
Vitamin B2 0.052mg 0.382mg 25%
Potassium 919mg 142mg 23%
Protein 18.55g 7.11g 23%
Selenium 10.5µg 19%
Saturated fat 3.67g 0.22g 16%
Monounsaturated fat 6.032g 0.39g 14%
Manganese 0.496mg 0.174mg 14%
Iron 3.31mg 4.36mg 13%
Vitamin B6 0.037mg 0.182mg 11%
Carbs 53.75g 79.45g 9%
Calcium 55mg 3mg 5%
Vitamin B5 0.056mg 0.24mg 4%
Calories 446kcal 370kcal 4%
Choline 8.6mg 2%
Vitamin E 0.12mg 1%
Vitamin A 3µg 11µg 1%
Phosphorus 92mg 99mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 75.55g N/A
Sugar 1.61g N/A
Sodium 18mg 7mg 0%
Tryptophan 0.326mg 0.038mg 0%
Threonine 0.683mg 0.172mg 0%
Isoleucine 0.956mg 0.242mg 0%
Leucine 1.572mg 1.006mg 0%
Lysine 1.386mg 0.105mg 0%
Methionine 0.417mg 0.162mg 0%
Phenylalanine 0.924mg 0.366mg 0%
Valine 1.491mg 0.337mg 0%
Histidine 0.515mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +160.9%
Contains more FatsFats +1008.6%
Contains more OtherOther +645.1%
Contains more CarbsCarbs +47.8%
Contains more WaterWater +148.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +1446.7%
Contains more Poly. FatPolyunsaturated fat +968.1%
Contains less Sat. FatSaturated fat -94%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.