Pumpkin vs. Waffle — In-Depth Nutrition Comparison
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How are pumpkin and waffle different?
- Pumpkin is higher in vitamin A; however, waffle is richer in selenium, calcium, phosphorus, iron, vitamin B2, and vitamin B1.
- Daily need coverage for vitamin A for pumpkin is 166% higher.
- Pumpkin has less saturated fat.
- Pumpkin has a lower glycemic index (52) than waffle (76).
Pumpkin, raw and Waffles, plain, prepared from recipe are the varieties used in this article.
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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 PotassiumPotassium | +113.8% |
| Contains more CopperCopper | +104.8% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +58.3% |
| Contains more CalciumCalcium | +1114.3% |
| Contains more IronIron | +188.8% |
| Contains more ZincZinc | +112.5% |
| Contains more PhosphorusPhosphorus | +331.8% |
| Contains more ManganeseManganese | +112% |
| Contains more SeleniumSelenium | +15300% |
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 | +2150% |
| Contains more Vitamin AVitamin A | +555.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +426% |
| Contains more Vitamin B2Vitamin B2 | +215.5% |
| Contains more Vitamin B3Vitamin B3 | +245.5% |
| Contains more Vitamin B5Vitamin B5 | +62.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +187.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.3µg | 46.2µg | 83% |
| Polyunsaturated fat | 0.005g | 6.785g | 45% |
| Vitamin A | 426µg | 65µg | 40% |
| Cholesterol | 0mg | 69mg | 23% |
| Calcium | 21mg | 255mg | 23% |
| Fats | 0.1g | 14.1g | 22% |
| Sodium | 1mg | 511mg | 22% |
| Phosphorus | 44mg | 190mg | 21% |
| Iron | 0.8mg | 2.31mg | 19% |
| Vitamin B2 | 0.11mg | 0.347mg | 18% |
| Vitamin B1 | 0.05mg | 0.263mg | 18% |
| Protein | 1g | 7.9g | 14% |
| Saturated fat | 0.052g | 2.866g | 13% |
| Calories | 26kcal | 291kcal | 13% |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Vitamin C | 9mg | 0.4mg | 10% |
| Carbs | 6.5g | 32.9g | 9% |
| Vitamin B3 | 0.6mg | 2.073mg | 9% |
| Monounsaturated fat | 0.013g | 3.521g | 9% |
| Folate | 16µg | 46µg | 8% |
| Vitamin E | 1.06mg | 7% | |
| Copper | 0.127mg | 0.062mg | 7% |
| Manganese | 0.125mg | 0.265mg | 6% |
| Potassium | 340mg | 159mg | 5% |
| Vitamin B5 | 0.298mg | 0.485mg | 4% |
| Zinc | 0.32mg | 0.68mg | 3% |
| Fiber | 0.5g | 2% | |
| Magnesium | 12mg | 19mg | 2% |
| Choline | 8.2mg | 1% | |
| Vitamin K | 1.1µg | 1% | |
| Net carbs | 6g | 32.9g | N/A |
| Sugar | 2.76g | N/A | |
| Vitamin B6 | 0.061mg | 0.056mg | 0% |
| Tryptophan | 0.012mg | 0.099mg | 0% |
| Threonine | 0.029mg | 0.289mg | 0% |
| Isoleucine | 0.031mg | 0.362mg | 0% |
| Leucine | 0.046mg | 0.63mg | 0% |
| Lysine | 0.054mg | 0.384mg | 0% |
| Methionine | 0.011mg | 0.179mg | 0% |
| Phenylalanine | 0.032mg | 0.395mg | 0% |
| Valine | 0.035mg | 0.409mg | 0% |
| Histidine | 0.016mg | 0.187mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +118.1% |
| Contains more ProteinProtein | +690% |
| Contains more FatsFats | +14000% |
| Contains more CarbsCarbs | +406.2% |
| Contains more OtherOther | +287.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +26984.6% |
| Contains more Poly. FatPolyunsaturated fat | +135600% |