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Orange vs. Pumpkin pie — In-Depth Nutrition Comparison

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What are the main differences between oranges and pumpkin pie?

  • Oranges are richer in vitamin C, yet pumpkin pie is richer in vitamin A, vitamin B12, copper, vitamin K, iron, phosphorus, and selenium.
  • Pumpkin pie's daily need coverage for vitamin A is 64% higher.
  • Oranges contain less saturated fat.
  • Oranges have a lower glycemic index than pumpkin pie.

We used Oranges, raw, all commercial varieties and Pie, pumpkin, commercially prepared types in this comparison.

Infographic

Orange 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.
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 -100%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +60%
Contains more IronIron +800%
Contains more CopperCopper +228.9%
Contains more ZincZinc +457.1%
Contains more PhosphorusPhosphorus +478.6%
Contains more ManganeseManganese +808%
Contains more SeleniumSelenium +980%
~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.
Orange
2
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 CVitamin C +∞%
Contains more FolateFolate +15.4%
Contains more Vitamin AVitamin A +3972.7%
Contains more Vitamin EVitamin E +322.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +103.4%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +292.6%
Contains more Vitamin B5Vitamin B5 +80.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +346.4%
~equal in Vitamin B6 ~0.063mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +72.2%
Contains more ProteinProtein +314.9%
Contains more FatsFats +8025%
Contains more CarbsCarbs +196.4%
Contains more OtherOther +156.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -99.2%
Contains more Mono. FatMonounsaturated fat +19900%
Contains more Poly. FatPolyunsaturated fat +6980%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange 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 Orange Pumpkin pie DV% diff.
Vitamin C 53.2mg 0mg 59%
Vitamin A 11µg 448µg 49%
Fats 0.12g 9.75g 15%
Vitamin B12 0µg 0.35µg 15%
Polyunsaturated fat 0.025g 1.77g 12%
Copper 0.045mg 0.148mg 11%
Monounsaturated fat 0.023g 4.6g 11%
Vitamin K 0µg 13.2µg 11%
Calories 47kcal 243kcal 10%
Iron 0.1mg 0.9mg 10%
Sodium 0mg 239mg 10%
Phosphorus 14mg 81mg 10%
Saturated fat 0.015g 1.988g 9%
Manganese 0.025mg 0.227mg 9%
Selenium 0.5µg 5.4µg 9%
Cholesterol 0mg 26mg 9%
Carbs 11.75g 34.83g 8%
Vitamin B1 0.087mg 0.177mg 8%
Protein 0.94g 3.9g 6%
Vitamin B2 0.04mg 0.124mg 6%
Vitamin B3 0.282mg 1.107mg 5%
Choline 8.4mg 37.5mg 5%
Fructose 2.85g 4%
Vitamin E 0.18mg 0.76mg 4%
Starch 10.73g 4%
Vitamin B5 0.25mg 0.452mg 4%
Zinc 0.07mg 0.39mg 3%
Calcium 40mg 64mg 2%
Fiber 2.4g 1.8g 2%
Magnesium 10mg 14mg 1%
Vitamin D 0µg 0.1µg 1%
Folate 30µg 26µg 1%
Net carbs 9.35g 33.03g N/A
Vitamin D 0IU 2IU 0%
Potassium 181mg 167mg 0%
Sugar 9.35g 18.88g N/A
Vitamin B6 0.06mg 0.063mg 0%
Tryptophan 0.009mg 0.048mg 0%
Threonine 0.015mg 0.154mg 0%
Isoleucine 0.025mg 0.158mg 0%
Leucine 0.023mg 0.297mg 0%
Lysine 0.047mg 0.192mg 0%
Methionine 0.02mg 0.249mg 0%
Phenylalanine 0.031mg 0.175mg 0%
Valine 0.04mg 0.211mg 0%
Histidine 0.018mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
21%
Orange
32%
Pumpkin pie
Minerals Daily Need Coverage Score
7%
Orange
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 - $0.4)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 9.53g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 239mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 1.973g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 14)

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.