Pumpkin Seeds vs. Yellow Corn
Nutrition comparison of Pumpkin Seeds and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and yellow corn:
- Both yellow corn and pumpkin seeds are high in dietary fiber and potassium.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
- Yellow corn has 17.6 times less saturated fat than pumpkin seed.
- Yellow corn has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and yellow corn has 78% less calories than pumpkin seed - yellow corn has 96 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Yellow Corn | |
|---|---|---|
| Protein | 16% | 12% |
| Carbohydrates | 46% | 76% |
| Fat | 38% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and yellow corn has 61% less carbohydrates than pumpkin seed - yellow corn has 21g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both yellow corn and pumpkin seeds are high in dietary fiber. Pumpkin seed has 667% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 444% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Yellow corn has 17.6 times less saturated fat than pumpkin seed - yellow corn has 0.2g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 17 times more Vitamin C than pumpkin seed - yellow corn has 5.5mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Yellow corn and pumpkin seeds contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Yellow corn and pumpkin seeds contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Yellow corn and pumpkin seeds contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Yellow corn has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both pumpkin seeds and yellow corn contain significant amounts of riboflavin.
| Pumpkin Seeds | Yellow Corn | |
|---|---|---|
| Thiamin | 0.034 MG | 0.093 MG |
| Riboflavin | 0.052 MG | 0.057 MG |
| Niacin | 0.286 MG | 1.683 MG |
| Pantothenic acid | 0.056 MG | 0.792 MG |
| Vitamin B6 | 0.037 MG | 0.139 MG |
| Folate | 9 UG | 23 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 17 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 636% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both yellow corn and pumpkin seeds are high in potassium. Pumpkin seed has 322% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Pumpkin Seeds | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.018 G |
| Total | 0.077 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than yellow corn per 100 grams.
| Pumpkin Seeds | Yellow Corn | |
|---|---|---|
| linoleic acid | 8.759 G | 0.586 G |
| Total | 8.759 G | 0.586 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 yellow corn or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and yellow corn has 80% less calories than pumpkin seed - yellow corn has 96 calories in 100g and pumpkin seed has 446 calories.
Does yellow corn or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and yellow corn has 60% fewer carbohydrates than pumpkin seed - yellow corn has 21g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does yellow corn or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 640% more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does yellow corn or pumpkin seeds contain more potassium?
Both yellow corn and pumpkin seeds are high in potassium. Pumpkin seed has 320% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.