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  6. Pumpkin vs. Corn

Pumpkin vs. Corn — In-Depth Nutrition Comparison

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Differences between Pumpkin and Corn

  • Pumpkin has more Vitamin A RAE, while Corn has more Vitamin B5, Vitamin B3, Vitamin B6, Phosphorus, Fiber, and Vitamin B1.
  • Pumpkin's daily need coverage for Vitamin A RAE is 31% higher.
  • Corn contains 9 times less Vitamin E than Pumpkin. Pumpkin contains 0.8mg of Vitamin E , while Corn contains 0.09mg.

The food types used in this comparison are Pumpkin, cooked, boiled, drained, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Pumpkin 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.
Pumpkin
Pumpkin
4
:
4
Corn
Corn
Contains more Calcium +400%
Contains more Iron +26.7%
Contains more Copper +85.7%
Contains more Magnesium +188.9%
Contains more Phosphorus +156.7%
Contains more Zinc +169.6%
Contains more Manganese +87.6%
Equal in Potassium - 218
Equal in Sodium - 1
Equal in Selenium - 0.2
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +400%
Contains more Iron +26.7%
Contains more Copper +85.7%
Contains more Magnesium +188.9%
Contains more Phosphorus +156.7%
Contains more Zinc +169.6%
Contains more Manganese +87.6%
Equal in Potassium - 218
Equal in Sodium - 1
Equal in Selenium - 0.2

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
Pumpkin
4
:
6
Corn
Corn
Contains more Vitamin A +2088.2%
Contains more Vitamin E +788.9%
Contains more Vitamin B2 +36.8%
Contains more Vitamin K +100%
Contains more Vitamin C +17%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +307.5%
Contains more Vitamin B5 +294%
Contains more Vitamin B6 +215.9%
Contains more Folate +155.6%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Corn
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 +2088.2%
Contains more Vitamin E +788.9%
Contains more Vitamin B2 +36.8%
Contains more Vitamin K +100%
Contains more Vitamin C +17%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +307.5%
Contains more Vitamin B5 +294%
Contains more Vitamin B6 +215.9%
Contains more Folate +155.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
4
Corn
Corn
Contains more Water +27.6%
Contains more Protein +373.6%
Contains more Fats +2042.9%
Contains more Carbs +328.2%
Contains more Other +12.9%
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Corn
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 Water +27.6%
Contains more Protein +373.6%
Contains more Fats +2042.9%
Contains more Carbs +328.2%
Contains more Other +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Corn
Corn
Contains less Saturated Fat -81.2%
Contains more Monounsaturated Fat +4055.6%
Contains more Polyunsaturated fat +14975%
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -81.2%
Contains more Monounsaturated Fat +4055.6%
Contains more Polyunsaturated fat +14975%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Corn
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Corn Opinion
Net carbs 3.8g 18.58g Corn
Protein 0.72g 3.41g Corn
Fats 0.07g 1.5g Corn
Carbs 4.9g 20.98g Corn
Calories 20kcal 96kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 2.08g 4.54g Pumpkin
Fiber 1.1g 2.4g Corn
Calcium 15mg 3mg Pumpkin
Iron 0.57mg 0.45mg Pumpkin
Magnesium 9mg 26mg Corn
Phosphorus 30mg 77mg Corn
Potassium 230mg 218mg Pumpkin
Sodium 1mg 1mg
Zinc 0.23mg 0.62mg Corn
Copper 0.091mg 0.049mg Pumpkin
Manganese 0.089mg 0.167mg Corn
Selenium 0.2µg 0.2µg
Vitamin A 5755IU 263IU Pumpkin
Vitamin A RAE 288µg 13µg Pumpkin
Vitamin E 0.8mg 0.09mg Pumpkin
Vitamin C 4.7mg 5.5mg Corn
Vitamin B1 0.031mg 0.093mg Corn
Vitamin B2 0.078mg 0.057mg Pumpkin
Vitamin B3 0.413mg 1.683mg Corn
Vitamin B5 0.201mg 0.792mg Corn
Vitamin B6 0.044mg 0.139mg Corn
Folate 9µg 23µg Corn
Vitamin K 0.8µg 0.4µg Pumpkin
Tryptophan 0.009mg 0.023mg Corn
Threonine 0.021mg 0.133mg Corn
Isoleucine 0.023mg 0.133mg Corn
Leucine 0.034mg 0.358mg Corn
Lysine 0.039mg 0.141mg Corn
Methionine 0.008mg 0.069mg Corn
Phenylalanine 0.023mg 0.155mg Corn
Valine 0.025mg 0.191mg Corn
Histidine 0.011mg 0.091mg Corn
Saturated Fat 0.037g 0.197g Pumpkin
Monounsaturated Fat 0.009g 0.374g Corn
Polyunsaturated fat 0.004g 0.603g Corn

Which food is preferable for your diet?

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

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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
37%
Pumpkin
17%
Corn
Minerals Daily Need Coverage Score
11%
Pumpkin
14%
Corn

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.46g)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.16g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (52)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.