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  6. Prunes vs. Pumpkin pie

Prunes vs. Pumpkin pie — In-Depth Nutrition Comparison

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What are the differences between Prunes and Pumpkin pie?

  • Prunes is higher in Vitamin K, Fiber, Potassium, Copper, and Vitamin B6, yet Pumpkin pie is higher in Vitamin A RAE, Vitamin B12, and Vitamin B1.
  • Pumpkin pie's daily need coverage for Vitamin A RAE is 45% more.
  • Prunes has 5 times more Vitamin K than Pumpkin pie. While Prunes has 59.5µg of Vitamin K, Pumpkin pie has only 13.2µg.
  • The amount of Saturated Fat in Prunes is lower.

We used Plums, dried (prunes), uncooked and Pie, pumpkin, commercially prepared types in this article.

Infographic

Prunes 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.
Prunes
Prunes
7
:
3
Pumpkin pie
Pumpkin pie
Contains more Magnesium +192.9%
Contains more Potassium +338.3%
Contains less Sodium -99.2%
Contains more Zinc +12.8%
Contains more Copper +89.9%
Contains more Manganese +31.7%
Contains more Calcium +48.8%
Contains more Phosphorus +17.4%
Contains more Selenium +1700%
Equal in Iron - 0.9
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Pumpkin pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Contains more Magnesium +192.9%
Contains more Potassium +338.3%
Contains less Sodium -99.2%
Contains more Zinc +12.8%
Contains more Copper +89.9%
Contains more Manganese +31.7%
Contains more Calcium +48.8%
Contains more Phosphorus +17.4%
Contains more Selenium +1700%
Equal in Iron - 0.9

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.
Prunes
Prunes
5
:
7
Pumpkin pie
Pumpkin pie
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +70%
Contains more Vitamin B6 +225.4%
Contains more Vitamin K +350.8%
Contains more Vitamin A +339.7%
Contains more Vitamin E +76.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +247.1%
Contains more Folate +550%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.452
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Pumpkin pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +70%
Contains more Vitamin B6 +225.4%
Contains more Vitamin K +350.8%
Contains more Vitamin A +339.7%
Contains more Vitamin E +76.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +247.1%
Contains more Folate +550%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.452

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Pumpkin pie
Pumpkin pie
Contains more Carbs +83.4%
Contains more Other +133.6%
Contains more Protein +78.9%
Contains more Fats +2465.8%
Contains more Water +63%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Pumpkin pie
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 Carbs +83.4%
Contains more Other +133.6%
Contains more Protein +78.9%
Contains more Fats +2465.8%
Contains more Water +63%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Pumpkin pie
Pumpkin pie
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +8579.2%
Contains more Polyunsaturated fat +2754.8%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Pumpkin pie
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +8579.2%
Contains more Polyunsaturated fat +2754.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
2
:
5
Pumpkin pie
Pumpkin pie
Contains more Glucose +573.5%
Contains more Fructose +336.8%
Contains more Starch +110%
Contains more Sucrose +6100%
Contains more Lactose +∞%
Contains more Maltose +1483.3%
Contains more Galactose +∞%
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Pumpkin pie
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 Glucose +573.5%
Contains more Fructose +336.8%
Contains more Starch +110%
Contains more Sucrose +6100%
Contains more Lactose +∞%
Contains more Maltose +1483.3%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Pumpkin pie Opinion
Net carbs 56.78g 33.03g Prunes
Protein 2.18g 3.9g Pumpkin pie
Fats 0.38g 9.75g Pumpkin pie
Carbs 63.88g 34.83g Prunes
Calories 240kcal 243kcal Pumpkin pie
Starch 5.11g 10.73g Pumpkin pie
Fructose 12.45g 2.85g Prunes
Sugar 38.13g 18.88g Pumpkin pie
Fiber 7.1g 1.8g Prunes
Calcium 43mg 64mg Pumpkin pie
Iron 0.93mg 0.9mg Prunes
Magnesium 41mg 14mg Prunes
Phosphorus 69mg 81mg Pumpkin pie
Potassium 732mg 167mg Prunes
Sodium 2mg 239mg Prunes
Zinc 0.44mg 0.39mg Prunes
Copper 0.281mg 0.148mg Prunes
Manganese 0.299mg 0.227mg Prunes
Selenium 0.3µg 5.4µg Pumpkin pie
Vitamin A 781IU 3434IU Pumpkin pie
Vitamin A RAE 39µg 448µg Pumpkin pie
Vitamin E 0.43mg 0.76mg Pumpkin pie
Vitamin D 0IU 2IU Pumpkin pie
Vitamin D 0µg 0.1µg Pumpkin pie
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 0.177mg Pumpkin pie
Vitamin B2 0.186mg 0.124mg Prunes
Vitamin B3 1.882mg 1.107mg Prunes
Vitamin B5 0.422mg 0.452mg Pumpkin pie
Vitamin B6 0.205mg 0.063mg Prunes
Folate 4µg 26µg Pumpkin pie
Vitamin B12 0µg 0.35µg Pumpkin pie
Vitamin K 59.5µg 13.2µg Prunes
Tryptophan 0.025mg 0.048mg Pumpkin pie
Threonine 0.049mg 0.154mg Pumpkin pie
Isoleucine 0.041mg 0.158mg Pumpkin pie
Leucine 0.066mg 0.297mg Pumpkin pie
Lysine 0.05mg 0.192mg Pumpkin pie
Methionine 0.016mg 0.249mg Pumpkin pie
Phenylalanine 0.052mg 0.175mg Pumpkin pie
Valine 0.056mg 0.211mg Pumpkin pie
Histidine 0.027mg 0.088mg Pumpkin pie
Cholesterol 0mg 26mg Prunes
Saturated Fat 0.088g 1.988g Prunes
Monounsaturated Fat 0.053g 4.6g Pumpkin pie
Polyunsaturated fat 0.062g 1.77g Pumpkin pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Pumpkin pie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Prunes
38%
Pumpkin pie
Minerals Daily Need Coverage Score
32%
Prunes
26%
Pumpkin pie

Comparison summary

Which food is lower in Sugar?
Pumpkin pie
Pumpkin pie is lower in Sugar (difference - 19.25g)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $2)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 237mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 1.9g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 30)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.