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  6. Pumpkin seed vs. Corn raw

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

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Significant differences between Pumpkin seed and Corn raw

  • Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese, however, Corn raw is richer in Vitamin B5, and Vitamin B1.
  • Pumpkin seed covers your daily Zinc needs 89% more than Corn raw.
  • Corn raw has 13 times less Copper than Pumpkin seed. Pumpkin seed has 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 seed 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.
Pumpkin seed
Pumpkin seed
8
:
2
Corn raw
Corn raw
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 more Manganese +204.3%
Contains less Sodium -16.7%
Equal in Phosphorus - 89
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
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 more Manganese +204.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
0
:
10
Corn raw
Corn raw
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
Pumpkin seed
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%
Corn raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Corn raw
Corn raw
Contains more Protein +467.3%
Contains more Fats +1337%
Contains more Carbs +187.4%
Contains more Other +503.2%
Contains more Water +1590%
Pumpkin seed
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 raw
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 Protein +467.3%
Contains more Fats +1337%
Contains more Carbs +187.4%
Contains more Other +503.2%
Contains more Water +1590%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Corn raw
Corn raw
Contains more Monounsaturated Fat +1296.3%
Contains more Polyunsaturated fat +1716%
Contains less Saturated Fat -91.1%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +1296.3%
Contains more Polyunsaturated fat +1716%
Contains less Saturated Fat -91.1%

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 raw
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 raw 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 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 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 Corn raw
Zinc 10.3mg 0.46mg Pumpkin seed
Copper 0.69mg 0.054mg Pumpkin seed
Manganese 0.496mg 0.163mg Pumpkin seed
Selenium 0.6µg Corn raw
Vitamin A 62IU 187IU Corn raw
Vitamin A RAE 3µg 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 0.3mg 6.8mg Corn raw
Vitamin B1 0.034mg 0.155mg Corn raw
Vitamin B2 0.052mg 0.055mg Corn raw
Vitamin B3 0.286mg 1.77mg Corn raw
Vitamin B5 0.056mg 0.717mg Corn raw
Vitamin B6 0.037mg 0.093mg Corn raw
Folate 9µg 42µg Corn raw
Vitamin K 0.3µg Corn raw
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
Saturated Fat 3.67g 0.325g Corn raw
Monounsaturated Fat 6.032g 0.432g Pumpkin seed
Polyunsaturated fat 8.844g 0.487g Pumpkin seed
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

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
18%
Corn raw
Minerals Daily Need Coverage Score
103%
Pumpkin seed
17%
Corn raw

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?
Corn raw
Corn raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 3.345g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 52)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1)
Which food is richer in vitamins?
Corn raw
Corn raw 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 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.