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.
Detailed nutritional comparison of cornmeal and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cornmeal src
Image of Pumpkin Seeds src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cornmeal or Pumpkin Seeds .

Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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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.