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Pumpkin seed vs. Corn — In-Depth Nutrition Comparison

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Differences between Pumpkin seed and Corn

  • Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese, while Corn has more Vitamin B5, and Vitamin B3.
  • Pumpkin seed's daily need coverage for Zinc is 88% higher.
  • Corn contains 19 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 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 seed vs Corn 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1733.3%
Contains more Iron +635.6%
Contains more Magnesium +907.7%
Contains more Phosphorus +19.5%
Contains more Potassium +321.6%
Contains more Zinc +1561.3%
Contains more Copper +1308.2%
Contains more Manganese +197%
Contains less Sodium -94.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +1733.3%
Contains more Iron +635.6%
Contains more Magnesium +907.7%
Contains more Phosphorus +19.5%
Contains more Potassium +321.6%
Contains more Zinc +1561.3%
Contains more Copper +1308.2%
Contains more Manganese +197%
Contains less Sodium -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.
:
10
Corn
Contains more Vitamin A +324.2%
Contains more Vitamin C +1733.3%
Contains more Vitamin B1 +173.5%
Contains more Vitamin B3 +488.5%
Contains more Vitamin B5 +1314.3%
Contains more Vitamin B6 +275.7%
Contains more Folate +155.6%
Equal in Vitamin B2 - 0.057
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 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin A +324.2%
Contains more Vitamin C +1733.3%
Contains more Vitamin B1 +173.5%
Contains more Vitamin B3 +488.5%
Contains more Vitamin B5 +1314.3%
Contains more Vitamin B6 +275.7%
Contains more Folate +155.6%
Equal in Vitamin B2 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +444%
Contains more Fats +1193.3%
Contains more Carbs +156.2%
Contains more Other +442.9%
Contains more Water +1531.3%
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
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 Protein +444%
Contains more Fats +1193.3%
Contains more Carbs +156.2%
Contains more Other +442.9%
Contains more Water +1531.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1512.8%
Contains more Polyunsaturated fat +1366.7%
Contains less Saturated Fat -94.6%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +1512.8%
Contains more Polyunsaturated fat +1366.7%
Contains less Saturated Fat -94.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Corn
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 Corn Opinion
Net carbs 35.35g 18.58g Pumpkin seed
Protein 18.55g 3.41g Pumpkin seed
Fats 19.4g 1.5g Pumpkin seed
Carbs 53.75g 20.98g Pumpkin seed
Calories 446kcal 96kcal Pumpkin seed
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g Pumpkin seed
Fiber 18.4g 2.4g Pumpkin seed
Calcium 55mg 3mg Pumpkin seed
Iron 3.31mg 0.45mg Pumpkin seed
Magnesium 262mg 26mg Pumpkin seed
Phosphorus 92mg 77mg Pumpkin seed
Potassium 919mg 218mg Pumpkin seed
Sodium 18mg 1mg Corn
Zinc 10.3mg 0.62mg Pumpkin seed
Copper 0.69mg 0.049mg Pumpkin seed
Manganese 0.496mg 0.167mg Pumpkin seed
Selenium 0.2µg Corn
Vitamin A 62IU 263IU Corn
Vitamin A RAE 3µg 13µg Corn
Vitamin E 0.09mg Corn
Vitamin C 0.3mg 5.5mg Corn
Vitamin B1 0.034mg 0.093mg Corn
Vitamin B2 0.052mg 0.057mg Corn
Vitamin B3 0.286mg 1.683mg Corn
Vitamin B5 0.056mg 0.792mg Corn
Vitamin B6 0.037mg 0.139mg Corn
Folate 9µg 23µg Corn
Vitamin K 0.4µg Corn
Tryptophan 0.326mg 0.023mg Pumpkin seed
Threonine 0.683mg 0.133mg Pumpkin seed
Isoleucine 0.956mg 0.133mg Pumpkin seed
Leucine 1.572mg 0.358mg Pumpkin seed
Lysine 1.386mg 0.141mg Pumpkin seed
Methionine 0.417mg 0.069mg Pumpkin seed
Phenylalanine 0.924mg 0.155mg Pumpkin seed
Valine 1.491mg 0.191mg Pumpkin seed
Histidine 0.515mg 0.091mg Pumpkin seed
Saturated Fat 3.67g 0.197g Corn
Monounsaturated Fat 6.032g 0.374g Pumpkin seed
Polyunsaturated fat 8.844g 0.603g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
17%
Corn
Minerals Daily Need Coverage Score
103%
Pumpkin seed
14%
Corn

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 - 4.54g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 3.473g)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 52)
Which food is cheaper?
Corn
Corn is cheaper (difference - $1)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 seed - 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.