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Mustard vs. Pumpkin pie — In-Depth Nutrition Comparison

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Important differences between mustard and pumpkin pie

  • Mustard has more selenium, iron, fiber, and manganese; however, pumpkin pie has more vitamin A, vitamin B12, and vitamin K.
  • Pumpkin pie's daily need coverage for vitamin A is 67% more.
  • Mustard has 6 times more selenium than pumpkin pie. Mustard has 33.5µg of selenium, while pumpkin pie has 5.4µg.
  • Pumpkin pie is lower in sodium.
  • Pumpkin pie has a higher glycemic index than mustard.

The food varieties used in the comparison are Mustard, prepared, yellow and Pie, pumpkin, commercially prepared.

Infographic

Mustard vs Pumpkin pie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +242.9%
Contains more IronIron +78.9%
Contains more ZincZinc +64.1%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +85.9%
Contains more SeleniumSelenium +520.4%
Contains more CopperCopper +100%
Contains less SodiumSodium -78.4%
~equal in Calcium ~64mg
~equal in Potassium ~167mg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 +8860%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +77.1%
Contains more Vitamin B3Vitamin B3 +95.9%
Contains more Vitamin B5Vitamin B5 +78%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +842.9%
Contains more FolateFolate +271.4%
Contains more CholineCholine +67.4%
~equal in Vitamin B1 ~0.177mg
~equal in Vitamin B6 ~0.063mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +66.1%
Contains more OtherOther +198.2%
Contains more FatsFats +191.9%
Contains more CarbsCarbs +497.4%
~equal in Protein ~3.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 -89.2%
Contains more Mono. FatMonounsaturated fat +110.8%
Contains more Poly. FatPolyunsaturated fat +128.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 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 StarchStarch +1576.6%
Contains more SucroseSucrose +4328.6%
Contains more GlucoseGlucose +704.3%
Contains more FructoseFructose +1139.1%
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.
Mustard Pumpkin pie
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Mustard Pumpkin pie DV% diff.
Selenium 33.5µg 5.4µg 51%
Vitamin A 5µg 448µg 49%
Sodium 1104mg 239mg 38%
Vitamin B12 0µg 0.35µg 15%
Fats 3.34g 9.75g 10%
Carbs 5.83g 34.83g 10%
Vitamin K 1.4µg 13.2µg 10%
Fiber 4g 1.8g 9%
Iron 1.61mg 0.9mg 9%
Calories 60kcal 243kcal 9%
Cholesterol 0mg 26mg 9%
Magnesium 48mg 14mg 8%
Saturated fat 0.214g 1.988g 8%
Copper 0.074mg 0.148mg 8%
Manganese 0.422mg 0.227mg 8%
Polyunsaturated fat 0.774g 1.77g 7%
Monounsaturated fat 2.182g 4.6g 6%
Folate 7µg 26µg 5%
Vitamin B5 0.254mg 0.452mg 4%
Vitamin B2 0.07mg 0.124mg 4%
Phosphorus 108mg 81mg 4%
Starch 0.64g 10.73g 4%
Vitamin E 0.36mg 0.76mg 3%
Choline 22.4mg 37.5mg 3%
Fructose 0.23g 2.85g 3%
Vitamin B3 0.565mg 1.107mg 3%
Zinc 0.64mg 0.39mg 2%
Vitamin B6 0.07mg 0.063mg 1%
Vitamin D 0µg 0.1µg 1%
Protein 3.74g 3.9g 0%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 33.03g N/A
Vitamin D 0IU 2IU 0%
Calcium 63mg 64mg 0%
Potassium 152mg 167mg 0%
Sugar 0.92g 18.88g N/A
Vitamin B1 0.177mg 0.177mg 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0.048mg 0%
Threonine 0.167mg 0.154mg 0%
Isoleucine 0.146mg 0.158mg 0%
Leucine 0.292mg 0.297mg 0%
Lysine 0.264mg 0.192mg 0%
Methionine 0.076mg 0.249mg 0%
Phenylalanine 0.161mg 0.175mg 0%
Valine 0.189mg 0.211mg 0%
Histidine 0.119mg 0.088mg 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard 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
10%
Mustard
32%
Pumpkin pie
Minerals Daily Need Coverage Score
60%
Mustard
26%
Pumpkin pie

Comparison summary

Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 865mg)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $2.1)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 17.96g)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 1.774g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.