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Oatmeal vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are oatmeal and pumpkin pie different?

  • Oatmeal is higher in iron, vitamin B6, manganese, and vitamin B3; however, pumpkin pie is richer in vitamin A, vitamin B12, vitamin K, and copper.
  • Daily need coverage for iron for oatmeal is 63% higher.
  • Oatmeal contains 5 times more vitamin B6 than pumpkin pie. While oatmeal contains 0.29mg of vitamin B6, pumpkin pie contains only 0.063mg.
  • Oatmeal has less saturated fat.
  • Pumpkin pie has a lower glycemic index (59) than oatmeal (79).

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Pie, pumpkin, commercially prepared are the varieties used in this article.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +85.7%
Contains more CalciumCalcium +25%
Contains more IronIron +562.2%
Contains more ZincZinc +59%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +145.8%
Contains more PotassiumPotassium +173.8%
Contains more CopperCopper +124.2%
~equal in Phosphorus ~81mg
~equal in Selenium ~5.4µg

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 B1Vitamin B1 +46.9%
Contains more Vitamin B2Vitamin B2 +73.4%
Contains more Vitamin B3Vitamin B3 +173.3%
Contains more Vitamin B6Vitamin B6 +360.3%
Contains more FolateFolate +69.2%
Contains more Vitamin AVitamin A +244.6%
Contains more Vitamin EVitamin E +985.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +42.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3200%
Contains more CholineCholine +697.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +66.8%
Contains more ProteinProtein +64.6%
Contains more FatsFats +616.9%
Contains more CarbsCarbs +198.5%
Contains more OtherOther +98.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -88.6%
Contains more Mono. FatMonounsaturated fat +1076.5%
Contains more Poly. FatPolyunsaturated fat +315.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 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 +1500%
Contains more SucroseSucrose +3106.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~10.73g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Pumpkin pie DV% diff.
Iron 5.96mg 0.9mg 63%
Vitamin A 130µg 448µg 35%
Vitamin B6 0.29mg 0.063mg 17%
Vitamin B12 0µg 0.35µg 15%
Manganese 0.558mg 0.227mg 14%
Fats 1.36g 9.75g 13%
Vitamin B3 3.025mg 1.107mg 12%
Vitamin K 0.4µg 13.2µg 11%
Monounsaturated fat 0.391g 4.6g 11%
Cholesterol 0mg 26mg 9%
Copper 0.066mg 0.148mg 9%
Polyunsaturated fat 0.426g 1.77g 9%
Calories 68kcal 243kcal 9%
Sodium 49mg 239mg 8%
Saturated fat 0.226g 1.988g 8%
Carbs 11.67g 34.83g 8%
Vitamin B2 0.215mg 0.124mg 7%
Vitamin B1 0.26mg 0.177mg 7%
Choline 4.7mg 37.5mg 6%
Folate 44µg 26µg 5%
Vitamin E 0.07mg 0.76mg 5%
Fructose 0g 2.85g 4%
Protein 2.37g 3.9g 3%
Vitamin B5 0.317mg 0.452mg 3%
Magnesium 26mg 14mg 3%
Potassium 61mg 167mg 3%
Zinc 0.62mg 0.39mg 2%
Calcium 80mg 64mg 2%
Selenium 5µg 5.4µg 1%
Vitamin D 0µg 0.1µg 1%
Phosphorus 77mg 81mg 1%
Net carbs 9.97g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.46g 18.88g N/A
Fiber 1.7g 1.8g 0%
Starch 10.37g 10.73g 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.048mg 0%
Threonine 0.083mg 0.154mg 0%
Isoleucine 0.105mg 0.158mg 0%
Leucine 0.2mg 0.297mg 0%
Lysine 0.135mg 0.192mg 0%
Methionine 0.04mg 0.249mg 0%
Phenylalanine 0.13mg 0.175mg 0%
Valine 0.151mg 0.211mg 0%
Histidine 0.057mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
26%
Oatmeal
32%
Pumpkin pie
Minerals Daily Need Coverage Score
45%
Oatmeal
26%
Pumpkin pie

Comparison summary

Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 18.42g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 190mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 1.762g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.