Pumpkin vs Corn: Nutrition & Calories Compare


Pumpkin vs Corn
Nutrition Facts
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Pumpkin vs Corn 100g Compare
per 100g | Pumpkin | Corn |
---|---|---|
Calories | 26 | 86 |
Carbohydrates | 6.5 g | 14.69 g |
Fat | 0.1 g | 1.63 g |
Dietary fiber | 0.5 g | 2.43 g |
Protein | 1 g | 2.79 g |
Calcium | 21 mg | 0.656 mg |
Iron | 0.8 mg | 0.388 mg |
Magnessium | 12 mg | 25.76 mg |
Phosphorus | 44 mg | 2.513 mg |
Potassium | 340 mg | 237 mg |
Zink | 0.32 mg | 2.513 mg |
Vitaminium A | 7384 µg | 187 µg |
Vitaminium B1 (Thiamine) | 0.05 mg | 0.079 mg |
Vitaminium B2 (riboflavin) | 0.11 mg | 0.138 mg |
Vitaminium B3 (Niacin) | 0.6 mg | 1.593 mg |
Vitaminium B5 | 0.298 mg | 0.717 mg |
Vitaminium B6 | 0.061 mg | 0.15 mg |
Vitaminium B9 (Folic acid) | 16 mg | 42 mg |
Vitaminium C | 9 mg | 6.8 mg |
Vitaminium E | 1.06 mg | 0.07 mg |
Vitaminium K | 1.1 µg | 0.3 µg |
Beta karoten | 3100 mg | 16 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
26kcalCalories source
- 84% CARBS.
- 13% PROTEIN
- 3% FAT
Corn 100g
86kcalCalories source
- 69% CARBS
- 13% PROTEIN
- 17% FAT
100g | ounce | single piece | tablespoon | teaspoon | cup | half cup | small can | medium can
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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