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Avocado vs. Pumpkin pie — In-Depth Nutrition Comparison

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Summary of differences between avocadoes and pumpkin pie

  • Avocadoes have more fiber, vitamin B5, vitamin B6, folate, vitamin C, and potassium; however, pumpkin pie is higher in vitamin A, vitamin B12, and vitamin B1.
  • Pumpkin pie covers your daily need for vitamin A, 66% more than avocadoes.
  • Avocadoes have less sodium.
  • The glycemic index of pumpkin pie is higher.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Pie, pumpkin, commercially prepared.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +190.4%
Contains more CopperCopper +28.4%
Contains more ZincZinc +64.1%
Contains less SodiumSodium -97.1%
Contains more CalciumCalcium +433.3%
Contains more IronIron +63.6%
Contains more PhosphorusPhosphorus +55.8%
Contains more ManganeseManganese +59.9%
Contains more SeleniumSelenium +1250%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 EVitamin E +172.4%
Contains more Vitamin B3Vitamin B3 +57%
Contains more Vitamin B5Vitamin B5 +207.3%
Contains more Vitamin B6Vitamin B6 +307.9%
Contains more Vitamin KVitamin K +59.1%
Contains more FolateFolate +211.5%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +164.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +164.1%
~equal in Vitamin B2 ~0.124mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +50.4%
Contains more WaterWater +45.3%
Contains more OtherOther +39.8%
Contains more ProteinProtein +95%
Contains more CarbsCarbs +308.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 more Mono. FatMonounsaturated fat +113%
~equal in Saturated fat ~1.988g
~equal in Polyunsaturated fat ~1.77g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 GalactoseGalactose +900%
Contains more StarchStarch +9654.5%
Contains more SucroseSucrose +15400%
Contains more GlucoseGlucose +921.6%
Contains more FructoseFructose +2275%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Pumpkin pie DV% diff.
Vitamin A 7µg 448µg 49%
Fiber 6.7g 1.8g 20%
Vitamin B5 1.389mg 0.452mg 19%
Vitamin B12 0µg 0.35µg 15%
Vitamin B6 0.257mg 0.063mg 15%
Folate 81µg 26µg 14%
Monounsaturated fat 9.799g 4.6g 13%
Vitamin C 10mg 0mg 11%
Sodium 7mg 239mg 10%
Vitamin B1 0.067mg 0.177mg 9%
Carbs 8.53g 34.83g 9%
Cholesterol 0mg 26mg 9%
Vitamin E 2.07mg 0.76mg 9%
Potassium 485mg 167mg 9%
Selenium 0.4µg 5.4µg 9%
Fats 14.66g 9.75g 8%
Vitamin K 21µg 13.2µg 7%
Calcium 12mg 64mg 5%
Copper 0.19mg 0.148mg 5%
Vitamin B3 1.738mg 1.107mg 4%
Choline 14.2mg 37.5mg 4%
Protein 2g 3.9g 4%
Calories 160kcal 243kcal 4%
Manganese 0.142mg 0.227mg 4%
Phosphorus 52mg 81mg 4%
Starch 0.11g 10.73g 4%
Iron 0.55mg 0.9mg 4%
Magnesium 29mg 14mg 4%
Fructose 0.12g 2.85g 3%
Zinc 0.64mg 0.39mg 2%
Saturated fat 2.126g 1.988g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.83g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.66g 18.88g N/A
Vitamin B2 0.13mg 0.124mg 0%
Polyunsaturated fat 1.816g 1.77g 0%
Tryptophan 0.025mg 0.048mg 0%
Threonine 0.073mg 0.154mg 0%
Isoleucine 0.084mg 0.158mg 0%
Leucine 0.143mg 0.297mg 0%
Lysine 0.132mg 0.192mg 0%
Methionine 0.038mg 0.249mg 0%
Phenylalanine 0.097mg 0.175mg 0%
Valine 0.107mg 0.211mg 0%
Histidine 0.049mg 0.088mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
32%
Avocado
32%
Pumpkin pie
Minerals Daily Need Coverage Score
21%
Avocado
26%
Pumpkin pie

Comparison summary

Which food is lower in Saturated fat?
Pumpkin pie
Pumpkin pie is lower in Saturated fat (difference - 0.138g)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 18.22g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 232mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 19)
Which food is richer in minerals?
?
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.
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.