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Pumpkin pie vs. Cashew — In-Depth Nutrition Comparison

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Summary of differences between pumpkin pie and cashew

  • Pumpkin pie has more vitamin A; however, cashew is higher in copper, phosphorus, iron, magnesium, manganese, zinc, vitamin B6, and selenium.
  • Cashew covers your daily need for copper, 227% more than pumpkin pie.
  • Pumpkin pie has less saturated fat.
  • The glycemic index of pumpkin pie is higher.

These are the specific foods used in this comparison Pie, pumpkin, commercially prepared and Nuts, cashew nuts, raw.

Infographic

Pumpkin pie vs Cashew 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%
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +73%
Contains more MagnesiumMagnesium +1985.7%
Contains more PotassiumPotassium +295.2%
Contains more IronIron +642.2%
Contains more CopperCopper +1383.1%
Contains more ZincZinc +1382.1%
Contains more PhosphorusPhosphorus +632.1%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +629.1%
Contains more SeleniumSelenium +268.5%

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%
Cashew
6
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +113.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +18.4%
Contains more Vitamin B1Vitamin B1 +139%
Contains more Vitamin B5Vitamin B5 +91.2%
Contains more Vitamin B6Vitamin B6 +561.9%
Contains more Vitamin KVitamin K +158.3%
~equal in Vitamin B3 ~1.062mg
~equal in Folate ~25µg

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
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more CarbsCarbs +15.4%
Contains more WaterWater +869%
Contains more ProteinProtein +367.2%
Contains more FatsFats +349.7%
Contains more OtherOther +124.8%

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
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -74.5%
Contains more Mono. FatMonounsaturated fat +417.3%
Contains more Poly. FatPolyunsaturated fat +343.2%

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
Cashew
1
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +60.1%
Contains more GlucoseGlucose +7460%
Contains more FructoseFructose +5600%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +118.9%

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

All nutrients comparison - raw data values

Nutrient Pumpkin pie Cashew DV% diff.
Copper 0.148mg 2.195mg 227%
Phosphorus 81mg 593mg 73%
Iron 0.9mg 6.68mg 72%
Magnesium 14mg 292mg 66%
Manganese 0.227mg 1.655mg 62%
Fats 9.75g 43.85g 52%
Vitamin A 448µg 0µg 50%
Zinc 0.39mg 5.78mg 49%
Monounsaturated fat 4.6g 23.797g 48%
Polyunsaturated fat 1.77g 7.845g 41%
Protein 3.9g 18.22g 29%
Vitamin B6 0.063mg 0.417mg 27%
Selenium 5.4µg 19.9µg 26%
Saturated fat 1.988g 7.783g 26%
Vitamin B1 0.177mg 0.423mg 21%
Vitamin K 13.2µg 34.1µg 17%
Calories 243kcal 553kcal 16%
Potassium 167mg 660mg 15%
Vitamin B12 0.35µg 0µg 15%
Sodium 239mg 12mg 10%
Cholesterol 26mg 0mg 9%
Vitamin B5 0.452mg 0.864mg 8%
Choline 37.5mg 7%
Fiber 1.8g 3.3g 6%
Starch 10.73g 23.49g 5%
Vitamin B2 0.124mg 0.058mg 5%
Fructose 2.85g 0.05g 4%
Calcium 64mg 37mg 3%
Carbs 34.83g 30.19g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.76mg 0.9mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 33.03g 26.89g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g 5.91g N/A
Vitamin B3 1.107mg 1.062mg 0%
Folate 26µg 25µg 0%
Tryptophan 0.048mg 0.287mg 0%
Threonine 0.154mg 0.688mg 0%
Isoleucine 0.158mg 0.789mg 0%
Leucine 0.297mg 1.472mg 0%
Lysine 0.192mg 0.928mg 0%
Methionine 0.249mg 0.362mg 0%
Phenylalanine 0.175mg 0.951mg 0%
Valine 0.211mg 1.094mg 0%
Histidine 0.088mg 0.456mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Cashew
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
32%
Cashew
Minerals Daily Need Coverage Score
26%
Pumpkin pie
200%
Cashew

Comparison summary

Which food is lower in Saturated fat?
Pumpkin pie
Pumpkin pie is lower in Saturated fat (difference - 5.795g)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $2.5)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 12.97g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 227mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.