Pumpkin vs Corn: Nutrition & Calories Compare



Pumpkin - calories, kcal, weight, nutrition
Pumpkin - calories, kcal, weight, nutrition

Pumpkin vs Corn
Nutrition Facts

Pumpkin
Serving size:
  change
one pumpkin (850g)cup, mashed (245g)cup, cubes (140g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Corn
Serving size:
  change
one corn (185g)tablespoon (15g)teaspoon (5g)cup (164g)half cup (82g)small can (140g)medium can (285g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Pumpkin vs Corn 100g Compare


per 100gPumpkinCorn
Calories26 86
Carbohydrates6.5 g14.69 g
Fat0.1 g1.63 g
Dietary fiber0.5 g2.43 g
Protein1 g2.79 g
Calcium21 mg0.656 mg
Iron0.8 mg0.388 mg
Magnessium12 mg25.76 mg
Phosphorus44 mg2.513 mg
Potassium340 mg237 mg
Zink0.32 mg2.513 mg
Vitaminium A7384 µg187 µg
Vitaminium B1 (Thiamine)0.05 mg0.079 mg
Vitaminium B2 (riboflavin)0.11 mg0.138 mg
Vitaminium B3 (Niacin)0.6 mg1.593 mg
Vitaminium B50.298 mg0.717 mg
Vitaminium B60.061 mg0.15 mg
Vitaminium B9 (Folic acid)16 mg42 mg
Vitaminium C9 mg6.8 mg
Vitaminium E1.06 mg0.07 mg
Vitaminium K1.1 µg0.3 µg
Beta karoten3100 mg16 mg

Delving Into the World of Pumpkin and Corn

Both pumpkin and corn have long been staples in diets around the world, not only for their versatility in the kitchen but also for their nutritional benefits. Before we dive into a detailed comparison of pumpkin and corn, let's highlight some interesting facts about these two popular crops. Pumpkins, with their rich history, are not only celebrated for their role in Halloween but are also revered for their health benefits, including high vitamin A content. Corn, on the other hand, has been a cornerstone of various civilizations, from the Native Americans to modern societies, prized for its adaptability and energy-providing capabilities.

Comparing Nutritional Profiles

When it comes to choosing between pumpkin and corn based on their nutritional content, it's important to consider what your diet requires or lacks. Here's a breakdown of the nutritional content of pumpkin and corn per 100 grams:

  • Calories: Pumpkin stands out with only 26 calories, while corn has a higher calorie content at 86 calories.
  • Carbohydrates: Corn is richer in carbs with 18.7 grams compared to pumpkin's 6.5 grams.
  • Fiber: Corn also takes the lead in fiber content with 2 grams, whereas pumpkin contains 0.5 grams.
  • Fat: Both are low in fat, but corn has slightly more with 1.35 grams against pumpkin's 0.1 grams.
  • Protein: Corn offers more protein with 3.27 grams, compared to pumpkin's 1 gram.

Beyond these macronutrients, pumpkin and corn offer various vitamins and minerals. Pumpkin is exceptionally high in vitamin A (7384 IU), providing a substantial amount of this essential vitamin for eye health and immunity. Corn, while lower in vitamin A, offers a greater variety of B-vitamins, such as B3 (1.77 mg) and B5 (0.717 mg), which are vital for energy metabolism and mental health.

What to Choose for Your Diet?

The choice between pumpkin and corn ultimately depends on your dietary goals. If you're looking for a low-calorie option rich in vitamin A and potassium, pumpkin is your go-to. Its low calorie and high nutrient density make it ideal for weight management and overall health. On the other hand, if you need more energy or a boost in fiber and protein, corn is the better option. It's especially beneficial for those who lead an active lifestyle and require more carbohydrates as fuel.

Conclusion

Both pumpkin and corn have their unique nutritional profiles and health benefits, making them valuable additions to a balanced diet. Whether you're drawn to the low-calorie sweetness of pumpkin or the energy-packed goodness of corn, incorporating these foods into your meals can contribute to a healthier, more varied diet. Remember, the key to good nutrition is diversity, so why not enjoy both?

Pumpkin 100g

26kcal

Calories source

  • 84% CARBS.
  • 13% PROTEIN
  • 3% FAT

Corn 100g

86kcal

Calories source

  • 69% CARBS
  • 13% PROTEIN
  • 17% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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