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Pumpkin seed vs Maize - In-Depth Nutrition Comparison

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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.

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Pumpkin seed vs Maize 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
:
1
Maize
Contains more Iron +536.5%
Contains more Calcium +2650%
Contains more Potassium +240.4%
Contains more Magnesium +608.1%
Contains more Copper +1177.8%
Contains more Zinc +2139.1%
Contains less Sodium -16.7%
Equal in Phosphorus - 89
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +536.5%
Contains more Calcium +2650%
Contains more Potassium +240.4%
Contains more Magnesium +608.1%
Contains more Copper +1177.8%
Contains more Zinc +2139.1%
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 C +2166.7%
Contains more Vitamin A +201.6%
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 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 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin C +2166.7%
Contains more Vitamin A +201.6%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.