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  6. Pumpkin seeds vs. Corn

Pumpkin seeds vs. Corn — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and corn

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese, while corn has more vitamin B5 and vitamin B3.
  • Pumpkin seeds' daily need coverage for zinc is 88% higher.
  • Corn contains 19 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while corn contains 0.197g.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Pumpkin seeds vs Corn 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%
Corn
Corn
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more MagnesiumMagnesium +907.7%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +321.6%
Contains more IronIron +635.6%
Contains more CopperCopper +1308.2%
Contains more ZincZinc +1561.3%
Contains more PhosphorusPhosphorus +19.5%
Contains more ManganeseManganese +197%
Contains less SodiumSodium -94.4%

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%
Corn
Corn
10
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin CVitamin C +1733.3%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin B1Vitamin B1 +173.5%
Contains more Vitamin B3Vitamin B3 +488.5%
Contains more Vitamin B5Vitamin B5 +1314.3%
Contains more Vitamin B6Vitamin B6 +275.7%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Corn DV% diff.
Zinc 10.3mg 0.62mg 88%
Copper 0.69mg 0.049mg 71%
Fiber 18.4g 2.4g 64%
Magnesium 262mg 26mg 56%
Polyunsaturated fat 8.844g 0.603g 55%
Iron 3.31mg 0.45mg 36%
Protein 18.55g 3.41g 30%
Fats 19.4g 1.5g 28%
Potassium 919mg 218mg 21%
Calories 446kcal 96kcal 18%
Saturated fat 3.67g 0.197g 16%
Vitamin B5 0.056mg 0.792mg 15%
Monounsaturated fat 6.032g 0.374g 14%
Manganese 0.496mg 0.167mg 14%
Carbs 53.75g 20.98g 11%
Vitamin B3 0.286mg 1.683mg 9%
Vitamin B6 0.037mg 0.139mg 8%
Vitamin C 0.3mg 5.5mg 6%
Choline 29.1mg 5%
Vitamin B1 0.034mg 0.093mg 5%
Calcium 55mg 3mg 5%
Folate 9µg 23µg 4%
Starch 7.17g 3%
Phosphorus 92mg 77mg 2%
Fructose 0.79g 1%
Vitamin E 0.09mg 1%
Vitamin A 3µg 13µg 1%
Sodium 18mg 1mg 1%
Net carbs 35.35g 18.58g N/A
Sugar 4.54g N/A
Selenium 0.2µg 0%
Vitamin B2 0.052mg 0.057mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.326mg 0.023mg 0%
Threonine 0.683mg 0.133mg 0%
Isoleucine 0.956mg 0.133mg 0%
Leucine 1.572mg 0.358mg 0%
Lysine 1.386mg 0.141mg 0%
Methionine 0.417mg 0.069mg 0%
Phenylalanine 0.924mg 0.155mg 0%
Valine 1.491mg 0.191mg 0%
Histidine 0.515mg 0.091mg 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
Corn
Corn
1
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more ProteinProtein +444%
Contains more FatsFats +1193.3%
Contains more CarbsCarbs +156.2%
Contains more OtherOther +442.9%
Contains more WaterWater +1531.3%

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
Corn
Corn
1
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +1512.8%
Contains more Poly. FatPolyunsaturated fat +1366.7%
Contains less Sat. FatSaturated fat -94.6%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.