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, protein, and fats; 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 11 times less fats than pumpkin seeds. Pumpkin seeds contain 19.4g of fats, while cornmeal contains 1.75g.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Cornmeal

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%
Contains more SeleniumSelenium	+∞%

~equal in Phosphorus ~99mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Cornmeal

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin AVitamin A	+266.7%
Contains more Vitamin EVitamin E	+∞%
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			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%
Protein	18.55g	7.11g	23%
Potassium	919mg	142mg	23%
Selenium		10.5µg	19%
Saturated fat	3.67g	0.22g	16%
Manganese	0.496mg	0.174mg	14%
Monounsaturated fat	6.032g	0.39g	14%
Iron	3.31mg	4.36mg	13%
Vitamin B6	0.037mg	0.182mg	11%
Carbs	53.75g	79.45g	9%
Calcium	55mg	3mg	5%
Calories	446kcal	370kcal	4%
Vitamin B5	0.056mg	0.24mg	4%
Choline		8.6mg	2%
Phosphorus	92mg	99mg	1%
Vitamin A	3µg	11µg	1%
Vitamin E		0.12mg	1%
Protein per 100 calories	4.2g	1.9g	N/A
Calories per 10 g protein	240kcal	520kcal	N/A
Weight per 100 calories	22g	27g	N/A
Unsaturated / Saturated Fat ratio	4.1	5.5	N/A
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%