Apple pie vs. Pumpkin — In-Depth Nutrition Comparison
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A recap on differences between apple pie and pumpkin
- Apple pie has more vitamin B1, iron, and monounsaturated fat; however, pumpkin is higher in vitamin A, copper, potassium, and vitamin C.
- Pumpkin covers your daily vitamin A needs 168% more than apple pie.
- Pumpkin contains 338 times less monounsaturated fat than apple pie. Apple pie contains 4.388g of monounsaturated fat, while pumpkin contains 0.013g.
- Pumpkin has less sodium.
- The glycemic index of pumpkin is higher.
Food varieties used in this article are Pie, apple, commercially prepared, unenriched flour and Pumpkin, raw.
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.
| Contains more IronIron | +51.3% |
| Contains more ManganeseManganese | +45.6% |
| Contains more MagnesiumMagnesium | +71.4% |
| Contains more CalciumCalcium | +90.9% |
| Contains more PotassiumPotassium | +423.1% |
| Contains more CopperCopper | +176.1% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +83.3% |
| Contains less SodiumSodium | -99.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +168% |
| Contains more Vitamin B2Vitamin B2 | +43.6% |
| Contains more Vitamin B3Vitamin B3 | +87.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +181.3% |
| Contains more Vitamin AVitamin A | +1369% |
| Contains more Vitamin B5Vitamin B5 | +150.4% |
| Contains more Vitamin B6Vitamin B6 | +60.5% |
| Contains more FolateFolate | +300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +90% |
| Contains more FatsFats | +10900% |
| Contains more CarbsCarbs | +423.1% |
| Contains more OtherOther | +12.5% |
| Contains more WaterWater | +75.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +33653.8% |
| Contains more Poly. FatPolyunsaturated fat | +43860% |
| Contains less Sat. FatSaturated fat | -98.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin A | 29µg | 426µg | 44% |
| Saturated fat | 3.797g | 0.052g | 17% |
| Fats | 11g | 0.1g | 17% |
| Polyunsaturated fat | 2.198g | 0.005g | 15% |
| Sodium | 266mg | 1mg | 12% |
| Calories | 237kcal | 26kcal | 11% |
| Monounsaturated fat | 4.388g | 0.013g | 11% |
| Copper | 0.046mg | 0.127mg | 9% |
| Carbs | 34g | 6.5g | 9% |
| Potassium | 65mg | 340mg | 8% |
| Vitamin E | 1.06mg | 7% | |
| Vitamin B1 | 0.134mg | 0.05mg | 7% |
| Vitamin C | 3.2mg | 9mg | 6% |
| Iron | 1.21mg | 0.8mg | 5% |
| Fiber | 1.6g | 0.5g | 4% |
| Vitamin B2 | 0.158mg | 0.11mg | 4% |
| Vitamin B5 | 0.119mg | 0.298mg | 4% |
| Folate | 4µg | 16µg | 3% |
| Phosphorus | 24mg | 44mg | 3% |
| Vitamin B3 | 1.123mg | 0.6mg | 3% |
| Manganese | 0.182mg | 0.125mg | 2% |
| Protein | 1.9g | 1g | 2% |
| Vitamin B6 | 0.038mg | 0.061mg | 2% |
| Magnesium | 7mg | 12mg | 1% |
| Choline | 8.2mg | 1% | |
| Vitamin K | 1.1µg | 1% | |
| Zinc | 0.16mg | 0.32mg | 1% |
| Selenium | 0.3µg | 1% | |
| Calcium | 11mg | 21mg | 1% |
| Net carbs | 32.4g | 6g | N/A |
| Sugar | 2.76g | N/A | |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Tryptophan | 0.026mg | 0.012mg | 0% |
| Threonine | 0.054mg | 0.029mg | 0% |
| Isoleucine | 0.073mg | 0.031mg | 0% |
| Leucine | 0.129mg | 0.046mg | 0% |
| Lysine | 0.07mg | 0.054mg | 0% |
| Methionine | 0.032mg | 0.011mg | 0% |
| Phenylalanine | 0.088mg | 0.032mg | 0% |
| Valine | 0.084mg | 0.035mg | 0% |
| Histidine | 0.038mg | 0.016mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
23%
Minerals Daily Need Coverage Score
15%
16%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 265mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 3.745g)
Which food is richer in minerals?
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Apple pie is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Apple pie is lower in glycemic index (difference - 11)
Which food is cheaper?
Apple pie is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)