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  6. Pumpkin vs. Apple pie

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 RAE, Copper, Potassium, and Vitamin C, however, Apple pie is higher in Vitamin B1, Iron, and Polyunsaturated fat.
  • Pumpkin covers your daily Vitamin A RAE needs 44% 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.

Food varieties used in this article are Pumpkin, raw and Pie, apple, commercially prepared, unenriched flour.

Infographic

Pumpkin vs Apple 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.
Pumpkin
Pumpkin
8
:
2
Apple pie
Apple pie
Contains more Calcium +90.9%
Contains more Magnesium +71.4%
Contains more Phosphorus +83.3%
Contains more Potassium +423.1%
Contains less Sodium -99.6%
Contains more Zinc +100%
Contains more Copper +176.1%
Contains more Iron +51.3%
Contains more Manganese +45.6%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Apple pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 46% 5% 11% 6% 35% 5% 16% 24% 0%
Contains more Calcium +90.9%
Contains more Magnesium +71.4%
Contains more Phosphorus +83.3%
Contains more Potassium +423.1%
Contains less Sodium -99.6%
Contains more Zinc +100%
Contains more Copper +176.1%
Contains more Iron +51.3%
Contains more Manganese +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.
Pumpkin
Pumpkin
8
:
4
Apple pie
Apple pie
Contains more Vitamin A +6765.3%
Contains more Vitamin C +181.3%
Contains more Vitamin B5 +150.4%
Contains more Vitamin B6 +60.5%
Contains more Folate +300%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B3 +87.2%
Contains more Vitamin B12 +∞%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Apple pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 11% 34% 37% 22% 8% 9% 3% 2% 0%
Contains more Vitamin A +6765.3%
Contains more Vitamin C +181.3%
Contains more Vitamin B5 +150.4%
Contains more Vitamin B6 +60.5%
Contains more Folate +300%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B3 +87.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
4
Apple pie
Apple pie
Contains more Water +75.5%
Contains more Protein +90%
Contains more Fats +10900%
Contains more Carbs +423.1%
Contains more Other +12.5%
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Apple pie
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more Water +75.5%
Contains more Protein +90%
Contains more Fats +10900%
Contains more Carbs +423.1%
Contains more Other +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Apple pie
Apple pie
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +33653.8%
Contains more Polyunsaturated fat +43860%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Apple pie
37% 42% 21%
Saturated Fat: 3.797 g
Monounsaturated Fat: 4.388 g
Polyunsaturated fat: 2.198 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +33653.8%
Contains more Polyunsaturated fat +43860%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Apple pie Opinion
Net carbs 6g 32.4g Apple pie
Protein 1g 1.9g Apple pie
Fats 0.1g 11g Apple pie
Carbs 6.5g 34g Apple pie
Calories 26kcal 237kcal Apple pie
Sugar 2.76g Apple pie
Fiber 0.5g 1.6g Apple pie
Calcium 21mg 11mg Pumpkin
Iron 0.8mg 1.21mg Apple pie
Magnesium 12mg 7mg Pumpkin
Phosphorus 44mg 24mg Pumpkin
Potassium 340mg 65mg Pumpkin
Sodium 1mg 266mg Pumpkin
Zinc 0.32mg 0.16mg Pumpkin
Copper 0.127mg 0.046mg Pumpkin
Manganese 0.125mg 0.182mg Apple pie
Selenium 0.3µg Pumpkin
Vitamin A 8513IU 124IU Pumpkin
Vitamin A RAE 426µg 29µg Pumpkin
Vitamin E 1.06mg Pumpkin
Vitamin C 9mg 3.2mg Pumpkin
Vitamin B1 0.05mg 0.134mg Apple pie
Vitamin B2 0.11mg 0.158mg Apple pie
Vitamin B3 0.6mg 1.123mg Apple pie
Vitamin B5 0.298mg 0.119mg Pumpkin
Vitamin B6 0.061mg 0.038mg Pumpkin
Folate 16µg 4µg Pumpkin
Vitamin B12 0µg 0.01µg Apple pie
Vitamin K 1.1µg Pumpkin
Tryptophan 0.012mg 0.026mg Apple pie
Threonine 0.029mg 0.054mg Apple pie
Isoleucine 0.031mg 0.073mg Apple pie
Leucine 0.046mg 0.129mg Apple pie
Lysine 0.054mg 0.07mg Apple pie
Methionine 0.011mg 0.032mg Apple pie
Phenylalanine 0.032mg 0.088mg Apple pie
Valine 0.035mg 0.084mg Apple pie
Histidine 0.016mg 0.038mg Apple pie
Saturated Fat 0.052g 3.797g Pumpkin
Monounsaturated Fat 0.013g 4.388g Apple pie
Polyunsaturated fat 0.005g 2.198g Apple pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Apple pie
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
55%
Pumpkin
11%
Apple pie
Minerals Daily Need Coverage Score
16%
Pumpkin
15%
Apple pie

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 265mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 3.745g)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Apple pie
Apple pie is lower in glycemic index (difference - 11)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.