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Pumpkin pie vs. Brussels sprouts — In-Depth Nutrition Comparison

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The main differences between pumpkin pie and Brussels sprouts

  • Pumpkin pie is richer in vitamin A, vitamin B12, and copper, yet Brussels sprouts are richer in vitamin K, vitamin C, vitamin B6, and folate.
  • Daily need coverage for vitamin K for Brussels sprouts is 137% higher.
  • Brussels sprouts contain less cholesterol.

Food types used in this article are Pie, pumpkin, commercially prepared and Brussels sprouts, raw.

Infographic

Pumpkin pie vs Brussels sprouts infographic
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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.
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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more CalciumCalcium +52.4%
Contains more CopperCopper +111.4%
Contains more PhosphorusPhosphorus +17.4%
Contains more SeleniumSelenium +237.5%
Contains more MagnesiumMagnesium +64.3%
Contains more PotassiumPotassium +132.9%
Contains more IronIron +55.6%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +48.5%
~equal in Zinc ~0.42mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +1078.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +27.3%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more Vitamin B3Vitamin B3 +48.6%
Contains more Vitamin B5Vitamin B5 +46.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +96.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +15.8%
Contains more Vitamin B6Vitamin B6 +247.6%
Contains more Vitamin KVitamin K +1240.9%
Contains more FolateFolate +134.6%

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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +15.4%
Contains more FatsFats +3150%
Contains more CarbsCarbs +289.2%
Contains more WaterWater +70.7%
Contains more OtherOther +21.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +19900%
Contains less Sat. FatSaturated fat -96.9%
Contains more Poly. FatPolyunsaturated fat +8544.1%

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
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1921.7%
Contains more GlucoseGlucose +366.7%
Contains more FructoseFructose +206.5%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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

All nutrients comparison - raw data values

Nutrient Pumpkin pie Brussels sprouts DV% diff.
Polyunsaturated fat 1.77g 153g 1008%
Vitamin K 13.2µg 177µg 137%
Vitamin C 0mg 85mg 94%
Vitamin A 448µg 38µg 46%
Fats 9.75g 0.3g 15%
Vitamin B12 0.35µg 0µg 15%
Vitamin B6 0.063mg 0.219mg 12%
Monounsaturated fat 4.6g 0.023g 11%
Calories 243kcal 43kcal 10%
Sodium 239mg 25mg 9%
Carbs 34.83g 8.95g 9%
Cholesterol 26mg 0mg 9%
Saturated fat 1.988g 0.062g 9%
Folate 26µg 61µg 9%
Copper 0.148mg 0.07mg 9%
Fiber 1.8g 3.8g 8%
Selenium 5.4µg 1.6µg 7%
Potassium 167mg 389mg 7%
Iron 0.9mg 1.4mg 6%
Manganese 0.227mg 0.337mg 5%
Starch 10.73g 4%
Vitamin B5 0.452mg 0.309mg 3%
Choline 37.5mg 19.1mg 3%
Vitamin B1 0.177mg 0.139mg 3%
Vitamin B2 0.124mg 0.09mg 3%
Phosphorus 81mg 69mg 2%
Magnesium 14mg 23mg 2%
Calcium 64mg 42mg 2%
Fructose 2.85g 0.93g 2%
Vitamin B3 1.107mg 0.745mg 2%
Protein 3.9g 3.38g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.76mg 0.88mg 1%
Net carbs 33.03g 5.15g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g 2.2g N/A
Zinc 0.39mg 0.42mg 0%
Tryptophan 0.048mg 0.037mg 0%
Threonine 0.154mg 0.12mg 0%
Isoleucine 0.158mg 0.132mg 0%
Leucine 0.297mg 0.152mg 0%
Lysine 0.192mg 0.154mg 0%
Methionine 0.249mg 0.032mg 0%
Phenylalanine 0.175mg 0.098mg 0%
Valine 0.211mg 0.155mg 0%
Histidine 0.088mg 0.076mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Brussels sprouts
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
73%
Brussels sprouts
Minerals Daily Need Coverage Score
26%
Pumpkin pie
24%
Brussels sprouts

Comparison summary

Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 59)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Brussels sprouts
Brussels sprouts is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 16.68g)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 214mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 1.926g)
Which food is richer in minerals?
?
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.
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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/nutrients
  2. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.