Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Corn raw

Pumpkin seeds vs. Corn raw — In-Depth Nutrition Comparison

Compare

Significant differences between pumpkin seeds and corn raw

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, corn raw is richer in vitamin B5 and vitamin B1.
  • Pumpkin seeds cover your daily zinc needs 89% more than corn raw.
  • Corn raw has 13 times less copper than pumpkin seeds. Pumpkin seeds have 0.69mg of copper, while corn raw has 0.054mg.
  • Corn raw 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 seeds vs Corn raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +608.1%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +240.4%
Contains more IronIron +536.5%
Contains more CopperCopper +1177.8%
Contains more ZincZinc +2139.1%
Contains more ManganeseManganese +204.3%
Contains less SodiumSodium -16.7%
~equal in Phosphorus ~89mg

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%
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +2166.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +355.9%
Contains more Vitamin B3Vitamin B3 +518.9%
Contains more Vitamin B5Vitamin B5 +1180.4%
Contains more Vitamin B6Vitamin B6 +151.4%
Contains more FolateFolate +366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Corn raw DV% diff.
Zinc 10.3mg 0.46mg 89%
Copper 0.69mg 0.054mg 71%
Fiber 18.4g 2g 66%
Polyunsaturated fat 8.844g 0.487g 56%
Magnesium 262mg 37mg 54%
Iron 3.31mg 0.52mg 35%
Protein 18.55g 3.27g 31%
Fats 19.4g 1.35g 28%
Potassium 919mg 270mg 19%
Calories 446kcal 86kcal 18%
Saturated fat 3.67g 0.325g 15%
Manganese 0.496mg 0.163mg 14%
Monounsaturated fat 6.032g 0.432g 14%
Vitamin B5 0.056mg 0.717mg 13%
Carbs 53.75g 18.7g 12%
Vitamin B1 0.034mg 0.155mg 10%
Vitamin B3 0.286mg 1.77mg 9%
Folate 9µg 42µg 8%
Vitamin C 0.3mg 6.8mg 7%
Calcium 55mg 2mg 5%
Choline 23mg 4%
Vitamin B6 0.037mg 0.093mg 4%
Starch 5.7g 2%
Fructose 1.94g 2%
Vitamin A 3µg 9µg 1%
Selenium 0.6µg 1%
Net carbs 35.35g 16.7g N/A
Sugar 6.26g N/A
Phosphorus 92mg 89mg 0%
Sodium 18mg 15mg 0%
Vitamin E 0.07mg 0%
Vitamin B2 0.052mg 0.055mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.326mg 0.023mg 0%
Threonine 0.683mg 0.129mg 0%
Isoleucine 0.956mg 0.129mg 0%
Leucine 1.572mg 0.348mg 0%
Lysine 1.386mg 0.137mg 0%
Methionine 0.417mg 0.067mg 0%
Phenylalanine 0.924mg 0.15mg 0%
Valine 1.491mg 0.185mg 0%
Histidine 0.515mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +467.3%
Contains more FatsFats +1337%
Contains more CarbsCarbs +187.4%
Contains more OtherOther +503.2%
Contains more WaterWater +1590%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +1296.3%
Contains more Poly. FatPolyunsaturated fat +1716%
Contains less Sat. FatSaturated fat -91.1%

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 raw - 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.