Pumpkin vs. Corn — In-Depth Nutrition Comparison

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Differences between pumpkins and corn

Pumpkins have more vitamin A, while corn has more vitamin B5, vitamin B3, vitamin B6, phosphorus, fiber, and vitamin B1.
Pumpkins' daily need coverage for vitamin A is 110% higher.
Corn contains 9 times less vitamin E than pumpkins. Pumpkins contain 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.

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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.

Pumpkin

Corn

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

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

~equal in Potassium ~218mg

~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.

Pumpkin

Corn

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%

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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