Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin vs. Apple strudel — In-Depth Nutrition Comparison

Compare

What are the main differences between pumpkin and apple strudel?

  • Pumpkin is richer in vitamin A, copper, vitamin C, vitamin B2, and potassium, yet apple strudel is richer in selenium, vitamin B12, and fiber.
  • Pumpkin's daily need coverage for vitamin A is 170% higher.
  • Pumpkin has 5 times more vitamin C than apple strudel. Pumpkin has 9mg of vitamin C, while apple strudel has 1.7mg.
  • Pumpkin contains less saturated fat.

We used Pumpkin, raw and Strudel, apple types in this comparison.

Infographic

Pumpkin vs Apple strudel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +128.2%
Contains more IronIron +90.5%
Contains more CopperCopper +323.3%
Contains more ZincZinc +68.4%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +52%
Contains more SeleniumSelenium +1933.3%

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.
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +429.4%
Contains more Vitamin AVitamin A +7000%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B6Vitamin B6 +32.6%
Contains more Vitamin EVitamin E +34%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +163.6%
Contains more FolateFolate +75%
Contains more CholineCholine +112.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.27mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more WaterWater +110.6%
Contains more ProteinProtein +230%
Contains more FatsFats +11100%
Contains more CarbsCarbs +532.3%
Contains more OtherOther +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +25030.8%
Contains more Poly. FatPolyunsaturated fat +106200%

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 strudel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Apple strudel DV% diff.
Vitamin A 426µg 6µg 47%
Polyunsaturated fat 0.005g 5.315g 35%
Fats 0.1g 11.2g 17%
Calories 26kcal 274kcal 12%
Carbs 6.5g 41.1g 12%
Selenium 0.3µg 6.1µg 11%
Copper 0.127mg 0.03mg 11%
Vitamin B12 0µg 0.22µg 9%
Saturated fat 0.052g 2.044g 9%
Monounsaturated fat 0.013g 3.267g 8%
Vitamin C 9mg 1.7mg 8%
Fiber 0.5g 2.2g 7%
Lysine 0.054mg 153mg 7%
Vitamin B2 0.11mg 0.025mg 7%
Sodium 1mg 135mg 6%
Potassium 340mg 149mg 6%
Protein 1g 3.3g 5%
Iron 0.8mg 0.42mg 5%
Folate 16µg 28µg 3%
Manganese 0.125mg 0.19mg 3%
Vitamin B3 0.6mg 0.33mg 2%
Cholesterol 0mg 6mg 2%
Vitamin E 1.06mg 1.42mg 2%
Phosphorus 44mg 33mg 2%
Choline 8.2mg 17.4mg 2%
Vitamin K 1.1µg 2.9µg 2%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin B6 0.061mg 0.046mg 1%
Vitamin B5 0.298mg 0.27mg 1%
Zinc 0.32mg 0.19mg 1%
Calcium 21mg 15mg 1%
Magnesium 12mg 9mg 1%
Net carbs 6g 38.9g N/A
Sugar 2.76g 25.75g N/A
Tryptophan 0.012mg 0.039mg 0%
Threonine 0.029mg 0.119mg 0%
Isoleucine 0.031mg 0.147mg 0%
Leucine 0.046mg 0.257mg 0%
Methionine 0.011mg 0.067mg 0%
Phenylalanine 0.032mg 0.151mg 0%
Valine 0.035mg 0.164mg 0%
Histidine 0.016mg 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Apple strudel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Pumpkin
12%
Apple strudel
Minerals Daily Need Coverage Score
16%
Pumpkin
14%
Apple strudel

Comparison summary

Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 22.99g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 134mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 1.992g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is cheaper?
Apple strudel
Apple strudel is cheaper (difference - $0.2)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.