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Apple pie vs. Navajo frybread — In-Depth Nutrition Comparison

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A recap on the differences between apple pie and navajo frybread

  • Apple pie has more polyunsaturated fat; however, navajo frybread is higher in iron, folate, vitamin B1, vitamin B3, and phosphorus.
  • Navajo frybread covers your daily iron needs 35% more than apple pie.
  • Navajo frybread contains 2 times less polyunsaturated fat than apple pie. Apple pie contains 2.198g of polyunsaturated fat, while navajo frybread contains 1.055g.
  • Apple pie has less saturated fat.
  • The glycemic index of navajo frybread is higher.

Food varieties used in this article are Pie, apple, commercially prepared, unenriched flour and Frybread, made with lard (Navajo).

Infographic

Apple pie vs Navajo frybread infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
Contains less SodiumSodium -19.1%
Contains more MagnesiumMagnesium +157.1%
Contains more CalciumCalcium +418.2%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +233.9%
Contains more CopperCopper +97.8%
Contains more ZincZinc +118.8%
Contains more PhosphorusPhosphorus +412.5%
Contains more ManganeseManganese +63.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +220.9%
Contains more Vitamin B2Vitamin B2 +37.3%
Contains more Vitamin B3Vitamin B3 +309.9%
Contains more Vitamin B5Vitamin B5 +37.8%
Contains more FolateFolate +2950%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.038mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Apple pie Navajo frybread DV% diff.
Iron 1.21mg 4.04mg 35%
Selenium 18.6µg 34%
Folate 4µg 122µg 30%
Vitamin B1 0.134mg 0.43mg 25%
Vitamin B3 1.123mg 4.603mg 22%
Starch 42.85g 18%
Phosphorus 24mg 123mg 14%
Protein 1.9g 6.69g 10%
Polyunsaturated fat 2.198g 1.055g 8%
Fiber 1.6g 6%
Calories 237kcal 330kcal 5%
Manganese 0.182mg 0.297mg 5%
Vitamin B2 0.158mg 0.217mg 5%
Copper 0.046mg 0.091mg 5%
Calcium 11mg 57mg 5%
Carbs 34g 48.26g 5%
Saturated fat 3.797g 4.621g 4%
Vitamin C 3.2mg 4%
Vitamin A 29µg 3%
Magnesium 7mg 18mg 3%
Sodium 266mg 329mg 3%
Zinc 0.16mg 0.35mg 2%
Fats 11g 12.22g 2%
Cholesterol 0mg 7mg 2%
Vitamin B5 0.119mg 0.164mg 1%
Vitamin K 0.8µg 1%
Net carbs 32.4g 48.26g N/A
Potassium 65mg 77mg 0%
Sugar 2.03g N/A
Vitamin B6 0.038mg 0.038mg 0%
Vitamin B12 0.01µg 0µg 0%
Monounsaturated fat 4.388g 4.411g 0%
Tryptophan 0.026mg 0%
Threonine 0.054mg 0%
Isoleucine 0.073mg 0%
Leucine 0.129mg 0%
Lysine 0.07mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.088mg 0%
Valine 0.084mg 0%
Histidine 0.038mg 0%
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
Contains more WaterWater +65.3%
Contains more ProteinProtein +252.1%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +41.9%
Contains more OtherOther +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
Contains less Sat. FatSaturated fat -17.8%
Contains more Poly. FatPolyunsaturated fat +108.3%
~equal in Monounsaturated fat ~4.411g

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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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/nutrients
  2. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.