Apple pie vs. Pumpkin seeds — In-Depth Nutrition Comparison
Compare
What are the main differences between apple pie and pumpkin seeds?
- Apple pie is richer in vitamin B1, yet pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
- Pumpkin seeds' daily need coverage for zinc is 92% higher.
- Apple pie has 15 times more sodium than pumpkin seeds. Apple pie has 266mg of sodium, while pumpkin seeds have 18mg.
We used Pie, apple, commercially prepared, unenriched flour and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.
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 MagnesiumMagnesium | +3642.9% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +1313.8% |
| Contains more IronIron | +173.6% |
| Contains more CopperCopper | +1400% |
| Contains more ZincZinc | +6337.5% |
| Contains more PhosphorusPhosphorus | +283.3% |
| Contains less SodiumSodium | -93.2% |
| Contains more ManganeseManganese | +172.5% |
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 CVitamin C | +966.7% |
| Contains more Vitamin AVitamin A | +866.7% |
| Contains more Vitamin B1Vitamin B1 | +294.1% |
| Contains more Vitamin B2Vitamin B2 | +203.8% |
| Contains more Vitamin B3Vitamin B3 | +292.7% |
| Contains more Vitamin B5Vitamin B5 | +112.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +125% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.16mg | 10.3mg | 92% |
| Copper | 0.046mg | 0.69mg | 72% |
| Fiber | 1.6g | 18.4g | 67% |
| Magnesium | 7mg | 262mg | 61% |
| Polyunsaturated fat | 2.198g | 8.844g | 44% |
| Protein | 1.9g | 18.55g | 33% |
| Iron | 1.21mg | 3.31mg | 26% |
| Potassium | 65mg | 919mg | 25% |
| Manganese | 0.182mg | 0.496mg | 14% |
| Fats | 11g | 19.4g | 13% |
| Sodium | 266mg | 18mg | 11% |
| Calories | 237kcal | 446kcal | 10% |
| Phosphorus | 24mg | 92mg | 10% |
| Vitamin B1 | 0.134mg | 0.034mg | 8% |
| Vitamin B2 | 0.158mg | 0.052mg | 8% |
| Carbs | 34g | 53.75g | 7% |
| Vitamin B3 | 1.123mg | 0.286mg | 5% |
| Monounsaturated fat | 4.388g | 6.032g | 4% |
| Calcium | 11mg | 55mg | 4% |
| Vitamin C | 3.2mg | 0.3mg | 3% |
| Vitamin A | 29µg | 3µg | 3% |
| Folate | 4µg | 9µg | 1% |
| Saturated fat | 3.797g | 3.67g | 1% |
| Vitamin B5 | 0.119mg | 0.056mg | 1% |
| Net carbs | 32.4g | 35.35g | N/A |
| Vitamin B6 | 0.038mg | 0.037mg | 0% |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Tryptophan | 0.026mg | 0.326mg | 0% |
| Threonine | 0.054mg | 0.683mg | 0% |
| Isoleucine | 0.073mg | 0.956mg | 0% |
| Leucine | 0.129mg | 1.572mg | 0% |
| Lysine | 0.07mg | 1.386mg | 0% |
| Methionine | 0.032mg | 0.417mg | 0% |
| Phenylalanine | 0.088mg | 0.924mg | 0% |
| Valine | 0.084mg | 1.491mg | 0% |
| Histidine | 0.038mg | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
11 g
Carbs:
34 g
Water:
52.2 g
Other:
0.9 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1060% |
| Contains more ProteinProtein | +876.3% |
| Contains more FatsFats | +76.4% |
| Contains more CarbsCarbs | +58.1% |
| Contains more OtherOther | +322.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.797 g
Monounsaturated fat:
Mono. Fat
4.388 g
Polyunsaturated fat:
Poly. Fat
2.198 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains more Mono. FatMonounsaturated fat | +37.5% |
| Contains more Poly. FatPolyunsaturated fat | +302.4% |
~equal in
Saturated fat
~3.67g
