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Potato vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are potatoes and pumpkin pie different?

  • Potatoes are richer in vitamin C and vitamin B6, while pumpkin pie is higher in vitamin A, vitamin B12, vitamin K, selenium, and vitamin B1.
  • Pumpkin pie covers your daily need for vitamin A, 69% more than potatoes.
  • Potatoes are lower in sodium.
  • Potatoes have a higher glycemic index (86) than pumpkin pie (59).

Potatoes, flesh, and skin, raw and Pie, pumpkin, commercially prepared types were used in this article.

Infographic

Potato 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.
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 +64.3%
Contains more PotassiumPotassium +154.5%
Contains less SodiumSodium -97.5%
Contains more CalciumCalcium +433.3%
Contains more IronIron +11.1%
Contains more CopperCopper +34.5%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +42.1%
Contains more ManganeseManganese +13.5%
Contains more SeleniumSelenium +1250%

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.
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 Vitamin B6Vitamin B6 +373%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +118.5%
Contains more Vitamin B2Vitamin B2 +287.5%
Contains more Vitamin B5Vitamin B5 +53.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +560%
Contains more FolateFolate +73.3%
Contains more CholineCholine +209.9%
~equal in Vitamin B3 ~1.107mg

All nutrients comparison - raw data values

Nutrient Potato Pumpkin pie DV% diff.
Vitamin A 0µg 448µg 50%
Vitamin C 19.7mg 0mg 22%
Vitamin B6 0.298mg 0.063mg 18%
Fats 0.09g 9.75g 15%
Vitamin B12 0µg 0.35µg 15%
Polyunsaturated fat 0.042g 1.77g 12%
Monounsaturated fat 0.002g 4.6g 11%
Sodium 6mg 239mg 10%
Selenium 0.4µg 5.4µg 9%
Cholesterol 0mg 26mg 9%
Saturated fat 0.025g 1.988g 9%
Vitamin K 2µg 13.2µg 9%
Vitamin B1 0.081mg 0.177mg 8%
Calories 77kcal 243kcal 8%
Potassium 425mg 167mg 8%
Vitamin B2 0.032mg 0.124mg 7%
Carbs 17.49g 34.83g 6%
Choline 12.1mg 37.5mg 5%
Calcium 12mg 64mg 5%
Vitamin E 0.01mg 0.76mg 5%
Copper 0.11mg 0.148mg 4%
Protein 2.05g 3.9g 4%
Folate 15µg 26µg 3%
Vitamin B5 0.295mg 0.452mg 3%
Fructose 0.26g 2.85g 3%
Phosphorus 57mg 81mg 3%
Magnesium 23mg 14mg 2%
Starch 15.29g 10.73g 2%
Fiber 2.1g 1.8g 1%
Iron 0.81mg 0.9mg 1%
Zinc 0.3mg 0.39mg 1%
Vitamin D 0µg 0.1µg 1%
Manganese 0.2mg 0.227mg 1%
Net carbs 15.39g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.82g 18.88g N/A
Vitamin B3 1.061mg 1.107mg 0%
Tryptophan 0.021mg 0.048mg 0%
Threonine 0.067mg 0.154mg 0%
Isoleucine 0.066mg 0.158mg 0%
Leucine 0.098mg 0.297mg 0%
Lysine 0.107mg 0.192mg 0%
Methionine 0.032mg 0.249mg 0%
Phenylalanine 0.081mg 0.175mg 0%
Valine 0.103mg 0.211mg 0%
Histidine 0.035mg 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +57.3%
Contains more ProteinProtein +90.2%
Contains more FatsFats +10733.3%
Contains more CarbsCarbs +99.1%
~equal in Other ~1.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -98.7%
Contains more Mono. FatMonounsaturated fat +229900%
Contains more Poly. FatPolyunsaturated fat +4114.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
1
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 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 +42.5%
Contains more SucroseSucrose +5370.6%
Contains more GlucoseGlucose +1119.4%
Contains more FructoseFructose +996.2%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.