Cornmeal vs. Pumpkin Seeds
Nutrition comparison of Cornmeal and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and pumpkin seeds:
- Both cornmeal and pumpkin seeds are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cornmeal has 72% less saturated fat than pumpkin seed.
- Cornmeal has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pumpkin seed is a great source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and pumpkin seeds are high in calories. Pumpkin seed has 16% more calories than cornmeal - cornmeal has 384 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, cornmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Pumpkin Seeds | |
|---|---|---|
| Protein | 10% | 16% |
| Carbohydrates | 76% | 46% |
| Fat | 14% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and pumpkin seeds are high in carbohydrates. Cornmeal has 36% more carbohydrates than pumpkin seed - cornmeal has 72.9g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both cornmeal and pumpkin seeds are high in dietary fiber. Pumpkin seed has 96% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both cornmeal and pumpkin seeds are high in protein. Pumpkin seed has 88% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Cornmeal has 72% less saturated fat than pumpkin seed - cornmeal has 1g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and cornmeal contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Pumpkin seeds and cornmeal contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal has more Vitamin E than pumpkin seed - cornmeal has 0.37mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Cornmeal and pumpkin seeds contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Cornmeal has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both cornmeal and pumpkin seeds contain significant amounts of riboflavin.
| Cornmeal | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.3 MG | 0.034 MG |
| Riboflavin | 0.093 MG | 0.052 MG |
| Niacin | 2.47 MG | 0.286 MG |
| Pantothenic acid | 0.595 MG | 0.056 MG |
| Vitamin B6 | 0.59 MG | 0.037 MG |
| Folate | 34 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 817% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both cornmeal and pumpkin seeds are high in iron. Cornmeal is very similar to cornmeal for iron - cornmeal has 3mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both cornmeal and pumpkin seeds are high in potassium. Pumpkin seed has 185% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.077 G |
| Total | 0.06 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 8.759 G |
| Total | 2.325 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cornmeal g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or pumpkin seeds contain more calories in 100 grams?Both cornmeal and pumpkin seeds are high in calories. Pumpkin seed has 20% more calories than cornmeal - cornmeal has 384 calories in 100g and pumpkin seed has 446 calories.
Does cornmeal or pumpkin seeds have more carbohydrates?
By weight, both cornmeal and pumpkin seeds are high in carbohydrates. cornmeal has 40% more carbohydrates than pumpkin seed - cornmeal has 72.9g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does cornmeal or pumpkin seeds contain more iron?
Both cornmeal and pumpkin seeds are high in iron. Cornmeal is very similar to cornmeal for iron - cornmeal has 3mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does cornmeal or pumpkin seeds contain more potassium?
Both cornmeal and pumpkin seeds are high in potassium. Pumpkin seed has 190% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.