Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Pumpkin seed vs Maize - In-Depth Nutrition Comparison

Compare

Significant differences between Pumpkin seed and Maize

  • Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese, however Maize is richer in Vitamin B5, and Vitamin B1.
  • Pumpkin seed covers your daily Zinc needs 89% more than Maize.
  • Maize has 13 times less Copper than Pumpkin seed. Pumpkin seed has 0.69mg of Copper, while Maize has 0.054mg.
  • Maize contains less Saturated Fat.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Corn, sweet, yellow, raw.

Infographic

Pumpkin seed vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Contains less Sodium -16.7%
Equal in Phosphorus - 89
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
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%
Contains less Sodium -16.7%
Equal in Phosphorus - 89

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
:
10
Maize
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 - 0.055
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 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 - 0.055

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

Which food is preferable for your diet?

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

People also compare

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
18
Maize
Mineral Summary Score
120
Pumpkin seed
18
Maize

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
20%
Maize
Carbohydrates
54%
Pumpkin seed
19%
Maize
Fats
90%
Pumpkin seed
6%
Maize

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.