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  6. Wafer vs. Pumpkin pie

Wafer vs. Pumpkin pie — In-Depth Nutrition Comparison

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Summary of differences between Wafer and Pumpkin pie

  • Wafer has more Iron, Copper, Manganese, Vitamin B3, Vitamin B2, and Magnesium, however, Pumpkin pie is higher in Vitamin A RAE, and Vitamin B12.
  • Pumpkin pie covers your daily need of Vitamin A RAE 49% more than Wafer.
  • Wafer has 4 times more Iron than Pumpkin pie. While Wafer has 4.01mg of Iron, Pumpkin pie has only 0.9mg.
  • Pumpkin pie has less Sodium.

These are the specific foods used in this comparison Cookies, chocolate wafers and Pie, pumpkin, commercially prepared.

Infographic

Wafer vs Pumpkin pie infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wafer
Wafer
8
:
2
Pumpkin pie
Pumpkin pie
Contains more Iron +345.6%
Contains more Magnesium +278.6%
Contains more Phosphorus +63%
Contains more Potassium +25.7%
Contains more Zinc +179.5%
Contains more Copper +212.8%
Contains more Manganese +206.6%
Contains more Calcium +106.5%
Contains less Sodium -58.8%
Equal in Selenium - 5.4
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Pumpkin pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Contains more Iron +345.6%
Contains more Magnesium +278.6%
Contains more Phosphorus +63%
Contains more Potassium +25.7%
Contains more Zinc +179.5%
Contains more Copper +212.8%
Contains more Manganese +206.6%
Contains more Calcium +106.5%
Contains less Sodium -58.8%
Equal in Selenium - 5.4

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wafer
Wafer
4
:
7
Pumpkin pie
Pumpkin pie
Contains more Vitamin B1 +14.7%
Contains more Vitamin B2 +114.5%
Contains more Vitamin B3 +158.2%
Contains more Folate +80.8%
Contains more Vitamin A +34240%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B6 +23.5%
Contains more Vitamin B12 +288.9%
Contains more Vitamin K +450%
Equal in Vitamin E - 0.76
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Pumpkin pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Contains more Vitamin B1 +14.7%
Contains more Vitamin B2 +114.5%
Contains more Vitamin B3 +158.2%
Contains more Folate +80.8%
Contains more Vitamin A +34240%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B6 +23.5%
Contains more Vitamin B12 +288.9%
Contains more Vitamin K +450%
Equal in Vitamin E - 0.76

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Pumpkin pie
Pumpkin pie
Contains more Protein +69.2%
Contains more Fats +45.6%
Contains more Carbs +108.7%
Contains more Other +77%
Contains more Water +1019.8%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Pumpkin pie
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more Protein +69.2%
Contains more Fats +45.6%
Contains more Carbs +108.7%
Contains more Other +77%
Contains more Water +1019.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Pumpkin pie
Pumpkin pie
Contains more Polyunsaturated fat +134.6%
Contains less Saturated Fat -53.1%
Equal in Monounsaturated Fat - 4.6
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Pumpkin pie
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Contains more Polyunsaturated fat +134.6%
Contains less Saturated Fat -53.1%
Equal in Monounsaturated Fat - 4.6

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Pumpkin pie
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Pumpkin pie Opinion
Net carbs 69.3g 33.03g Wafer
Protein 6.6g 3.9g Wafer
Fats 14.2g 9.75g Wafer
Carbs 72.7g 34.83g Wafer
Calories 433kcal 243kcal Wafer
Starch 10.73g Pumpkin pie
Fructose 2.85g Pumpkin pie
Sugar 37.43g 18.88g Pumpkin pie
Fiber 3.4g 1.8g Wafer
Calcium 31mg 64mg Pumpkin pie
Iron 4.01mg 0.9mg Wafer
Magnesium 53mg 14mg Wafer
Phosphorus 132mg 81mg Wafer
Potassium 210mg 167mg Wafer
Sodium 580mg 239mg Pumpkin pie
Zinc 1.09mg 0.39mg Wafer
Copper 0.463mg 0.148mg Wafer
Manganese 0.696mg 0.227mg Wafer
Selenium 5.7µg 5.4µg Wafer
Vitamin A 10IU 3434IU Pumpkin pie
Vitamin A RAE 3µg 448µg Pumpkin pie
Vitamin E 0.72mg 0.76mg Pumpkin pie
Vitamin D 0IU 2IU Pumpkin pie
Vitamin D 0µg 0.1µg Pumpkin pie
Vitamin B1 0.203mg 0.177mg Wafer
Vitamin B2 0.266mg 0.124mg Wafer
Vitamin B3 2.858mg 1.107mg Wafer
Vitamin B5 0.381mg 0.452mg Pumpkin pie
Vitamin B6 0.051mg 0.063mg Pumpkin pie
Folate 47µg 26µg Wafer
Vitamin B12 0.09µg 0.35µg Pumpkin pie
Vitamin K 2.4µg 13.2µg Pumpkin pie
Tryptophan 0.096mg 0.048mg Wafer
Threonine 0.22mg 0.154mg Wafer
Isoleucine 0.261mg 0.158mg Wafer
Leucine 0.447mg 0.297mg Wafer
Lysine 0.281mg 0.192mg Wafer
Methionine 0.105mg 0.249mg Pumpkin pie
Phenylalanine 0.308mg 0.175mg Wafer
Valine 0.323mg 0.211mg Wafer
Histidine 0.128mg 0.088mg Wafer
Cholesterol 2mg 26mg Wafer
Saturated Fat 4.241g 1.988g Pumpkin pie
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 4.6g Wafer
Polyunsaturated fat 4.153g 1.77g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Pumpkin pie
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Wafer
38%
Pumpkin pie
Minerals Daily Need Coverage Score
65%
Wafer
26%
Pumpkin pie

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Pumpkin pie
Pumpkin pie is lower in Sugar (difference - 18.55g)
Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 341mg)
Which food is lower in Saturated Fat?
Pumpkin pie
Pumpkin pie is lower in Saturated Fat (difference - 2.253g)
Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 2)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.