Dates vs. Pumpkin pie — In-Depth Nutrition Comparison
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Summary of differences between Dates and Pumpkin pie
- Dates have more Fiber, Potassium, and Vitamin B6, however, Pumpkin pie is higher in Vitamin A RAE, Vitamin B12, Vitamin B1, and Vitamin K.
- Pumpkin pie covers your daily need of Vitamin A RAE 50% more than Dates .
- Dates have 4 times more Fiber than Pumpkin pie. While Dates have 8g of Fiber, Pumpkin pie has only 1.8g.
- Dates have less Saturated Fat.
These are the specific foods used in this comparison Dates, deglet noor and Pie, pumpkin, commercially prepared.
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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.
Contains
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Iron
+13.3%
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Magnesium
+207.1%
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Potassium
+292.8%
Contains
less
Sodium
-99.2%
Contains
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Copper
+39.2%
Contains
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Manganese
+15.4%
Contains
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Calcium
+64.1%
Contains
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Phosphorus
+30.6%
Contains
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Zinc
+34.5%
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Selenium
+80%
Contains
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Iron
+13.3%
Contains
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Magnesium
+207.1%
Contains
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Potassium
+292.8%
Contains
less
Sodium
-99.2%
Contains
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Copper
+39.2%
Contains
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Manganese
+15.4%
Contains
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Calcium
+64.1%
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Phosphorus
+30.6%
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Zinc
+34.5%
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Selenium
+80%
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
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Vitamin C
+∞%
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Vitamin B3
+15.1%
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Vitamin B5
+30.3%
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Vitamin B6
+161.9%
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Vitamin A
+34240%
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Vitamin E
+1420%
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Vitamin D
+∞%
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Vitamin B1
+240.4%
Contains
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Vitamin B2
+87.9%
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Folate
+36.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+388.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+15.1%
Contains
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Vitamin B5
+30.3%
Contains
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Vitamin B6
+161.9%
Contains
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Vitamin A
+34240%
Contains
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Vitamin E
+1420%
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Vitamin D
+∞%
Contains
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Vitamin B1
+240.4%
Contains
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Vitamin B2
+87.9%
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Folate
+36.8%
Contains
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Vitamin B12
+∞%
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Vitamin K
+388.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+115.4%
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Other
+41.6%
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Protein
+59.2%
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Fats
+2400%
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Water
+145.4%
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
Contains
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Carbs
+115.4%
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Other
+41.6%
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Protein
+59.2%
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Fats
+2400%
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Water
+145.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-98.4%
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Monounsaturated Fat
+12677.8%
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Polyunsaturated fat
+9215.8%
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.036 g
Polyunsaturated fat:
0.019 g
Saturated Fat:
1.988 g
Monounsaturated Fat:
4.6 g
Polyunsaturated fat:
1.77 g
Contains
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Saturated Fat
-98.4%
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Monounsaturated Fat
+12677.8%
Contains
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Polyunsaturated fat
+9215.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+156.3%
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Glucose
+425.7%
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Fructose
+586.3%
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Starch
+∞%
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Lactose
+∞%
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Maltose
+691.7%
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Galactose
+∞%
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
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
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Sucrose
+156.3%
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Glucose
+425.7%
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Fructose
+586.3%
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Starch
+∞%
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Lactose
+∞%
Contains
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Maltose
+691.7%
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Galactose
+∞%
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 Sugar |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 67.03g | 33.03g |
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| Protein | 2.45g | 3.9g |
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| Fats | 0.39g | 9.75g |
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| Carbs | 75.03g | 34.83g |
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| Calories | 282kcal | 243kcal |
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| Starch | 10.73g |
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| Fructose | 19.56g | 2.85g |
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| Sugar | 63.35g | 18.88g |
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| Fiber | 8g | 1.8g |
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| Calcium | 39mg | 64mg |
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| Iron | 1.02mg | 0.9mg |
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| Magnesium | 43mg | 14mg |
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| Phosphorus | 62mg | 81mg |
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| Potassium | 656mg | 167mg |
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| Sodium | 2mg | 239mg |
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| Zinc | 0.29mg | 0.39mg |
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| Copper | 0.206mg | 0.148mg |
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| Manganese | 0.262mg | 0.227mg |
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| Selenium | 3µg | 5.4µg |
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| Vitamin A | 10IU | 3434IU |
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| Vitamin A RAE | 0µg | 448µg |
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| Vitamin E | 0.05mg | 0.76mg |
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| Vitamin D | 0IU | 2IU |
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| Vitamin D | 0µg | 0.1µg |
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| Vitamin C | 0.4mg | 0mg |
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| Vitamin B1 | 0.052mg | 0.177mg |
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| Vitamin B2 | 0.066mg | 0.124mg |
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| Vitamin B3 | 1.274mg | 1.107mg |
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| Vitamin B5 | 0.589mg | 0.452mg |
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| Vitamin B6 | 0.165mg | 0.063mg |
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| Folate | 19µg | 26µg |
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| Vitamin B12 | 0µg | 0.35µg |
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| Vitamin K | 2.7µg | 13.2µg |
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| Tryptophan | 0.012mg | 0.048mg |
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| Threonine | 0.043mg | 0.154mg |
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| Isoleucine | 0.049mg | 0.158mg |
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| Leucine | 0.084mg | 0.297mg |
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| Lysine | 0.066mg | 0.192mg |
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| Methionine | 0.022mg | 0.249mg |
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| Phenylalanine | 0.05mg | 0.175mg |
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| Valine | 0.071mg | 0.211mg |
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| Histidine | 0.032mg | 0.088mg |
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| Cholesterol | 0mg | 26mg |
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| Saturated Fat | 0.032g | 1.988g |
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| Monounsaturated Fat | 0.036g | 4.6g |
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| Polyunsaturated fat | 0.019g | 1.77g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
12%
38%
Minerals Daily Need Coverage Score
29%
26%
Comparison summary
Which food is lower in Sugar?
Pumpkin pie is lower in Sugar (difference - 44.47g)
Which food is cheaper?
Pumpkin pie is cheaper (difference - $2)
Which food is richer in vitamins?
Pumpkin pie is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 237mg)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 1.956g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 17)
Which food is richer in minerals?
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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.