Corn vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between corn and pumpkins

Corn has more vitamin B5, vitamin B3, vitamin B6, phosphorus, fiber, and vitamin B1, while pumpkins have more vitamin A.
Pumpkins' daily need coverage for vitamin A is 110% higher.
Pumpkins contain 5 times less choline than corn. Corn contains 29.1mg of choline, while pumpkins contain 6.2mg.

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

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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.

Corn

Pumpkin

Contains more MagnesiumMagnesium	+188.9%
Contains more ZincZinc	+169.6%
Contains more PhosphorusPhosphorus	+156.7%
Contains more ManganeseManganese	+87.6%

Contains more CalciumCalcium	+400%
Contains more IronIron	+26.7%
Contains more CopperCopper	+85.7%

~equal in Potassium ~230mg

~equal in Sodium ~1mg

~equal in Selenium ~0.2µg

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.

Corn

Pumpkin

Contains more Vitamin CVitamin C	+17%
Contains more Vitamin B1Vitamin B1	+200%
Contains more Vitamin B3Vitamin B3	+307.5%
Contains more Vitamin B5Vitamin B5	+294%
Contains more Vitamin B6Vitamin B6	+215.9%
Contains more FolateFolate	+155.6%

Contains more Vitamin AVitamin A	+2115.4%
Contains more Vitamin EVitamin E	+788.9%
Contains more Vitamin B2Vitamin B2	+36.8%
Contains more Vitamin KVitamin K	+100%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	13µg	288µg	31%
Vitamin B5	0.792mg	0.201mg	12%
Vitamin B3	1.683mg	0.413mg	8%
Phosphorus	77mg	30mg	7%
Vitamin B6	0.139mg	0.044mg	7%
Protein	3.41g	0.72g	5%
Carbs	20.98g	4.9g	5%
Fiber	2.4g	1.1g	5%
Copper	0.049mg	0.091mg	5%
Vitamin E	0.09mg	0.8mg	5%
Vitamin B1	0.093mg	0.031mg	5%
Calories	96kcal	20kcal	4%
Magnesium	26mg	9mg	4%
Zinc	0.62mg	0.23mg	4%
Folate	23µg	9µg	4%
Choline	29.1mg	6.2mg	4%
Polyunsaturated fat	0.603g	0.004g	4%
Starch	7.17g		3%
Manganese	0.167mg	0.089mg	3%
Fats	1.5g	0.07g	2%
Iron	0.45mg	0.57mg	2%
Vitamin B2	0.057mg	0.078mg	2%
Vitamin C	5.5mg	4.7mg	1%
Calcium	3mg	15mg	1%
Saturated fat	0.197g	0.037g	1%
Monounsaturated fat	0.374g	0.009g	1%
Fructose	0.79g		1%
Protein per 100 calories	3.6g	3.6g	N/A
Calories per 10 g protein	282kcal	278kcal	N/A
Weight per 100 calories	104g	500g	N/A
Net carbs	18.58g	3.8g	N/A
Potassium	218mg	230mg	0%
Sugar	4.54g	2.08g	N/A
Sodium	1mg	1mg	0%
Selenium	0.2µg	0.2µg	0%
Vitamin K	0.4µg	0.8µg	0%
Tryptophan	0.023mg	0.009mg	0%
Threonine	0.133mg	0.021mg	0%
Isoleucine	0.133mg	0.023mg	0%
Leucine	0.358mg	0.034mg	0%
Lysine	0.141mg	0.039mg	0%
Methionine	0.069mg	0.008mg	0%
Phenylalanine	0.155mg	0.023mg	0%
Valine	0.191mg	0.025mg	0%
Histidine	0.091mg	0.011mg	0%