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Pumpkin pie vs. Amaranth — In-Depth Nutrition Comparison

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How are pumpkin pie and amaranth different?

  • Pumpkin pie is richer in vitamin B1, vitamin B2, and vitamin B3, while amaranth is higher in manganese, iron, magnesium, and phosphorus.
  • Amaranth covers your daily need for manganese, 27% more than pumpkin pie.
  • Pumpkin pie contains 40 times more sodium than amaranth. Pumpkin pie contains 239mg of sodium, while amaranth contains 6mg.
  • Amaranth has a higher glycemic index (97) than pumpkin pie (59).

Pie, pumpkin, commercially prepared and Amaranth grain, cooked types were used in this article.

Infographic

Pumpkin pie vs Amaranth 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more CalciumCalcium +36.2%
Contains more PotassiumPotassium +23.7%
Contains more MagnesiumMagnesium +364.3%
Contains more IronIron +133.3%
Contains more ZincZinc +120.5%
Contains more PhosphorusPhosphorus +82.7%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +276.2%
~equal in Copper ~0.149mg
~equal in Selenium ~5.5µg

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
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% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1080%
Contains more Vitamin B2Vitamin B2 +463.6%
Contains more Vitamin B3Vitamin B3 +371.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18.2%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +79.4%
~equal in Vitamin C ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more FatsFats +517.1%
Contains more CarbsCarbs +86.4%
Contains more OtherOther +46.8%
Contains more WaterWater +49.2%
~equal in Protein ~3.8g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +51.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin pie Amaranth DV% diff.
Vitamin A 448µg 50%
Manganese 0.227mg 0.854mg 27%
Iron 0.9mg 2.1mg 15%
Vitamin B12 0.35µg 15%
Vitamin B1 0.177mg 0.015mg 14%
Fats 9.75g 1.58g 13%
Monounsaturated fat 4.6g 12%
Magnesium 14mg 65mg 12%
Polyunsaturated fat 1.77g 12%
Vitamin K 13.2µg 11%
Phosphorus 81mg 148mg 10%
Sodium 239mg 6mg 10%
Cholesterol 26mg 9%
Saturated fat 1.988g 9%
Vitamin B5 0.452mg 9%
Vitamin B2 0.124mg 0.022mg 8%
Choline 37.5mg 7%
Calories 243kcal 102kcal 7%
Carbs 34.83g 18.69g 5%
Vitamin B3 1.107mg 0.235mg 5%
Vitamin B6 0.063mg 0.113mg 4%
Fructose 2.85g 4%
Vitamin E 0.76mg 0.19mg 4%
Zinc 0.39mg 0.86mg 4%
Calcium 64mg 47mg 2%
Starch 10.73g 16.23g 2%
Fiber 1.8g 2.1g 1%
Vitamin D 0.1µg 1%
Folate 26µg 22µg 1%
Potassium 167mg 135mg 1%
Protein 3.9g 3.8g 0%
Net carbs 33.03g 16.59g N/A
Vitamin D 2IU 0%
Sugar 18.88g N/A
Copper 0.148mg 0.149mg 0%
Selenium 5.4µg 5.5µg 0%
Tryptophan 0.048mg 0%
Threonine 0.154mg 0%
Isoleucine 0.158mg 0%
Leucine 0.297mg 0%
Lysine 0.192mg 0%
Methionine 0.249mg 0%
Phenylalanine 0.175mg 0%
Valine 0.211mg 0%
Histidine 0.088mg 0%

Which food is preferable for your diet?

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

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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
32%
Pumpkin pie
5%
Amaranth
Minerals Daily Need Coverage Score
26%
Pumpkin pie
43%
Amaranth

Comparison summary

Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 38)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $3)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 233mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 1.988g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals

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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.