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Pumpkin seed vs Cornmeal - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Cornmeal

  • Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, and Potassium, however Cornmeal is higher in Folate, Vitamin B1, Vitamin B3, and Vitamin B2.
  • Pumpkin seed covers your daily Zinc needs 88% more than Cornmeal.
  • Cornmeal contains 17 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 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 seed vs Cornmeal 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 more Calcium +1733.3%
Contains more Potassium +547.2%
Contains more Magnesium +718.8%
Contains more Copper +807.9%
Contains more Zinc +1460.6%
Contains more Iron +31.7%
Contains less Sodium -61.1%
Equal in Phosphorus - 99
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Calcium +1733.3%
Contains more Potassium +547.2%
Contains more Magnesium +718.8%
Contains more Copper +807.9%
Contains more Zinc +1460.6%
Contains more Iron +31.7%
Contains less Sodium -61.1%
Equal in Phosphorus - 99

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +245.2%
Contains more Vitamin B1 +1520.6%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +1637.1%
Contains more Vitamin B5 +328.6%
Contains more Vitamin B6 +391.9%
Contains more Folate +2222.2%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Contains more Vitamin C +∞%
Contains more Vitamin A +245.2%
Contains more Vitamin B1 +1520.6%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +1637.1%
Contains more Vitamin B5 +328.6%
Contains more Vitamin B6 +391.9%
Contains more Folate +2222.2%

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.
Pumpkin seed Cornmeal
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 Pumpkin seed Cornmeal Opinion
Calories 446kcal 370kcal Pumpkin seed
Protein 18.55g 7.11g Pumpkin seed
Fats 19.4g 1.75g Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Net carbs 35.35g 75.55g Cornmeal
Carbs 53.75g 79.45g Cornmeal
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.31mg 4.36mg Cornmeal
Calcium 55mg 3mg Pumpkin seed
Potassium 919mg 142mg Pumpkin seed
Magnesium 262mg 32mg Pumpkin seed
Sugar g 1.61g Pumpkin seed
Fiber 18.4g 3.9g Pumpkin seed
Copper 0.69mg 0.076mg Pumpkin seed
Zinc 10.3mg 0.66mg Pumpkin seed
Starch g 73.3g Cornmeal
Phosphorus 92mg 99mg Cornmeal
Sodium 18mg 7mg Cornmeal
Vitamin A 62IU 214IU Cornmeal
Vitamin E mg 0.12mg Cornmeal
Vitamin D 0µg 0µg
Vitamin B1 0.034mg 0.551mg Cornmeal
Vitamin B2 0.052mg 0.382mg Cornmeal
Vitamin B3 0.286mg 4.968mg Cornmeal
Vitamin B5 0.056mg 0.24mg Cornmeal
Vitamin B6 0.037mg 0.182mg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Cornmeal
Folate 9µg 209µg Cornmeal
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.22g Cornmeal
Monounsaturated Fat 6.032g 0.39g Pumpkin seed
Polyunsaturated fat 8.844g 0.828g Pumpkin seed
Tryptophan 0.326mg 0.038mg Pumpkin seed
Threonine 0.683mg 0.172mg Pumpkin seed
Isoleucine 0.956mg 0.242mg Pumpkin seed
Leucine 1.572mg 1.006mg Pumpkin seed
Lysine 1.386mg 0.105mg Pumpkin seed
Methionine 0.417mg 0.162mg Pumpkin seed
Phenylalanine 0.924mg 0.366mg Pumpkin seed
Valine 1.491mg 0.337mg Pumpkin seed
Histidine 0.515mg 0.172mg Pumpkin seed
Fructose g 0.17g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4
Pumpkin seed
46
Cornmeal
Mineral Summary Score
120
Pumpkin seed
36
Cornmeal

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
111%
Pumpkin seed
43%
Cornmeal
Carbohydrates
54%
Pumpkin seed
79%
Cornmeal
Fats
90%
Pumpkin seed
8%
Cornmeal

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 - 1.61g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 3.45g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 68)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.8)
Which food is richer in vitamins?
Cornmeal
Cornmeal 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. Pumpkin seed - 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.