Pumpkin vs. Apple pie — In-Depth Nutrition Comparison
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A recap on differences between pumpkin and apple pie
- Pumpkin has more vitamin A, copper, potassium, and vitamin C; however, apple pie is higher in vitamin B1, iron, and monounsaturated fat.
- Pumpkin covers your daily vitamin A needs 168% more than apple pie.
- Apple pie contains 5 times less potassium than pumpkin. Pumpkin contains 340mg of potassium, while apple pie contains 65mg.
- Pumpkin has less saturated fat.
- The glycemic index of pumpkin is higher.
Food varieties used in this article are Pumpkin, raw and Pie, apple, commercially prepared, unenriched flour.
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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.
| Contains more MagnesiumMagnesium | +71.4% |
| Contains more CalciumCalcium | +90.9% |
| Contains more PotassiumPotassium | +423.1% |
| Contains more CopperCopper | +176.1% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +83.3% |
| Contains less SodiumSodium | -99.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +51.3% |
| Contains more ManganeseManganese | +45.6% |
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.
| Contains more Vitamin CVitamin C | +181.3% |
| Contains more Vitamin AVitamin A | +1369% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +150.4% |
| Contains more Vitamin B6Vitamin B6 | +60.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +168% |
| Contains more Vitamin B2Vitamin B2 | +43.6% |
| Contains more Vitamin B3Vitamin B3 | +87.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 426µg | 29µg | 44% |
| Saturated fat | 0.052g | 3.797g | 17% |
| Fats | 0.1g | 11g | 17% |
| Polyunsaturated fat | 0.005g | 2.198g | 15% |
| Sodium | 1mg | 266mg | 12% |
| Calories | 26kcal | 237kcal | 11% |
| Monounsaturated fat | 0.013g | 4.388g | 11% |
| Copper | 0.127mg | 0.046mg | 9% |
| Carbs | 6.5g | 34g | 9% |
| Potassium | 340mg | 65mg | 8% |
| Vitamin E | 1.06mg | 7% | |
| Vitamin B1 | 0.05mg | 0.134mg | 7% |
| Vitamin C | 9mg | 3.2mg | 6% |
| Iron | 0.8mg | 1.21mg | 5% |
| Fiber | 0.5g | 1.6g | 4% |
| Vitamin B2 | 0.11mg | 0.158mg | 4% |
| Vitamin B5 | 0.298mg | 0.119mg | 4% |
| Folate | 16µg | 4µg | 3% |
| Phosphorus | 44mg | 24mg | 3% |
| Vitamin B3 | 0.6mg | 1.123mg | 3% |
| Manganese | 0.125mg | 0.182mg | 2% |
| Protein | 1g | 1.9g | 2% |
| Vitamin B6 | 0.061mg | 0.038mg | 2% |
| Magnesium | 12mg | 7mg | 1% |
| Choline | 8.2mg | 1% | |
| Vitamin K | 1.1µg | 1% | |
| Zinc | 0.32mg | 0.16mg | 1% |
| Selenium | 0.3µg | 1% | |
| Calcium | 21mg | 11mg | 1% |
| Net carbs | 6g | 32.4g | N/A |
| Sugar | 2.76g | N/A | |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.012mg | 0.026mg | 0% |
| Threonine | 0.029mg | 0.054mg | 0% |
| Isoleucine | 0.031mg | 0.073mg | 0% |
| Leucine | 0.046mg | 0.129mg | 0% |
| Lysine | 0.054mg | 0.07mg | 0% |
| Methionine | 0.011mg | 0.032mg | 0% |
| Phenylalanine | 0.032mg | 0.088mg | 0% |
| Valine | 0.035mg | 0.084mg | 0% |
| Histidine | 0.016mg | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +75.5% |
| Contains more ProteinProtein | +90% |
| Contains more FatsFats | +10900% |
| Contains more CarbsCarbs | +423.1% |
| Contains more OtherOther | +12.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +33653.8% |
| Contains more Poly. FatPolyunsaturated fat | +43860% |