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Apple vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are apples and pumpkin pie different?

  • Pumpkin pie has more vitamin A, vitamin B12, copper, vitamin B1, phosphorus, selenium, iron, and vitamin K than apples.
  • Daily need coverage for vitamin A for pumpkin pie is 68% higher.
  • Apples have less saturated fat.
  • Apples have a lower glycemic index (36) than pumpkin pie (59).

Apples, raw, with skin and Pie, pumpkin, commercially prepared are the varieties used in this article.

Infographic

Apple vs Pumpkin pie 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.
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +56.1%
Contains more IronIron +650%
Contains more CopperCopper +448.1%
Contains more ZincZinc +875%
Contains more PhosphorusPhosphorus +636.4%
Contains more ManganeseManganese +548.6%
Contains more SeleniumSelenium +∞%

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.
Apple
1
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +14833.3%
Contains more Vitamin EVitamin E +322.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +941.2%
Contains more Vitamin B2Vitamin B2 +376.9%
Contains more Vitamin B3Vitamin B3 +1116.5%
Contains more Vitamin B5Vitamin B5 +641%
Contains more Vitamin B6Vitamin B6 +53.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +766.7%
Contains more CholineCholine +1002.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
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 WaterWater +69.8%
Contains more ProteinProtein +1400%
Contains more FatsFats +5635.3%
Contains more CarbsCarbs +152.2%
Contains more OtherOther +465%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +65614.3%
Contains more Poly. FatPolyunsaturated fat +3370.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
1
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 31% 13% 10% 7% 3%
Starch: 10.73 g
Sucrose: 9.3 g
Glucose: 3.78 g
Fructose: 2.85 g
Lactose: 2 g
Maltose: 0.95 g
Galactose: 0.01 g
Contains more FructoseFructose +107%
Contains more StarchStarch +21360%
Contains more SucroseSucrose +349.3%
Contains more GlucoseGlucose +55.6%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Pumpkin pie DV% diff.
Vitamin A 3µg 448µg 49%
Fats 0.17g 9.75g 15%
Vitamin B12 0µg 0.35µg 15%
Copper 0.027mg 0.148mg 13%
Vitamin B1 0.017mg 0.177mg 13%
Polyunsaturated fat 0.051g 1.77g 11%
Monounsaturated fat 0.007g 4.6g 11%
Calories 52kcal 243kcal 10%
Sodium 1mg 239mg 10%
Phosphorus 11mg 81mg 10%
Selenium 0µg 5.4µg 10%
Iron 0.12mg 0.9mg 10%
Saturated fat 0.028g 1.988g 9%
Vitamin K 2.2µg 13.2µg 9%
Cholesterol 0mg 26mg 9%
Vitamin B2 0.026mg 0.124mg 8%
Vitamin B5 0.061mg 0.452mg 8%
Manganese 0.035mg 0.227mg 8%
Carbs 13.81g 34.83g 7%
Protein 0.26g 3.9g 7%
Choline 3.4mg 37.5mg 6%
Folate 3µg 26µg 6%
Calcium 6mg 64mg 6%
Vitamin B3 0.091mg 1.107mg 6%
Vitamin C 4.6mg 0mg 5%
Fructose 5.9g 2.85g 4%
Vitamin E 0.18mg 0.76mg 4%
Starch 0.05g 10.73g 4%
Zinc 0.04mg 0.39mg 3%
Vitamin B6 0.041mg 0.063mg 2%
Potassium 107mg 167mg 2%
Fiber 2.4g 1.8g 2%
Magnesium 5mg 14mg 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 11.41g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 10.39g 18.88g N/A
Tryptophan 0.001mg 0.048mg 0%
Threonine 0.006mg 0.154mg 0%
Isoleucine 0.006mg 0.158mg 0%
Leucine 0.013mg 0.297mg 0%
Lysine 0.012mg 0.192mg 0%
Methionine 0.001mg 0.249mg 0%
Phenylalanine 0.006mg 0.175mg 0%
Valine 0.012mg 0.211mg 0%
Histidine 0.005mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Pumpkin pie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Apple
32%
Pumpkin pie
Minerals Daily Need Coverage Score
4%
Apple
26%
Pumpkin pie

Comparison summary

Which food is richer in minerals?
Pumpkin pie
Pumpkin pie is relatively richer in minerals
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $0.5)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Apple
Apple is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Apple
Apple is lower in Sugar (difference - 8.49g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 238mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 1.96g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 23)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.