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  6. Pumpkin pie vs. Plantain raw

Pumpkin pie vs. Plantain raw — In-Depth Nutrition Comparison

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Summary of differences between pumpkin pie and plantain raw

  • Pumpkin pie has more vitamin A, vitamin B1,2, vitamin B1, and vitamin K; however, plantain raw is higher in vitamin C, vitamin B6, and potassium.
  • Pumpkin pie covers your daily need for vitamin A, 46% more than plantain raw.
  • Plantain raw has less cholesterol.
  • The glycemic index of pumpkin pie is higher.

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

Infographic

Pumpkin pie vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +2033.3%
Contains more IronIron +50%
Contains more CopperCopper +82.7%
Contains more ZincZinc +178.6%
Contains more PhosphorusPhosphorus +138.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +260%
Contains more MagnesiumMagnesium +164.3%
Contains more PotassiumPotassium +198.8%
Contains less SodiumSodium -98.3%

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 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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +442.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +240.4%
Contains more Vitamin B2Vitamin B2 +129.6%
Contains more Vitamin B3Vitamin B3 +61.4%
Contains more Vitamin B5Vitamin B5 +73.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1785.7%
Contains more FolateFolate +18.2%
Contains more CholineCholine +177.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +374.6%

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +200%
Contains more FatsFats +2535.1%
Contains more WaterWater +29.5%
~equal in Carbs ~31.89g
~equal in Other ~1.16g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +14275%
Contains more Poly. FatPolyunsaturated fat +2465.2%
Contains less Sat. FatSaturated fat -92.8%

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

All nutrients comparison - raw data values

Nutrient Pumpkin pie Plantain raw DV% diff.
Vitamin A 448µg 56µg 44%
Vitamin C 0mg 18.4mg 20%
Vitamin B6 0.063mg 0.299mg 18%
Vitamin B12 0.35µg 0µg 15%
Fats 9.75g 0.37g 14%
Polyunsaturated fat 1.77g 0.069g 11%
Monounsaturated fat 4.6g 0.032g 11%
Sodium 239mg 4mg 10%
Manganese 0.227mg 10%
Vitamin B1 0.177mg 0.052mg 10%
Vitamin K 13.2µg 0.7µg 10%
Potassium 167mg 499mg 10%
Cholesterol 26mg 0mg 9%
Saturated fat 1.988g 0.143g 8%
Phosphorus 81mg 34mg 7%
Copper 0.148mg 0.081mg 7%
Selenium 5.4µg 1.5µg 7%
Calories 243kcal 122kcal 6%
Calcium 64mg 3mg 6%
Vitamin B2 0.124mg 0.054mg 5%
Magnesium 14mg 37mg 5%
Protein 3.9g 1.3g 5%
Starch 10.73g 4%
Iron 0.9mg 0.6mg 4%
Vitamin B5 0.452mg 0.26mg 4%
Choline 37.5mg 13.5mg 4%
Fructose 2.85g 4%
Vitamin E 0.76mg 0.14mg 4%
Vitamin B3 1.107mg 0.686mg 3%
Fiber 1.8g 2.3g 2%
Zinc 0.39mg 0.14mg 2%
Vitamin D 0.1µg 0µg 1%
Folate 26µg 22µg 1%
Carbs 34.83g 31.89g 1%
Net carbs 33.03g 29.59g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g 15g N/A
Tryptophan 0.048mg 0.015mg 0%
Threonine 0.154mg 0.034mg 0%
Isoleucine 0.158mg 0.036mg 0%
Leucine 0.297mg 0.059mg 0%
Lysine 0.192mg 0.06mg 0%
Methionine 0.249mg 0.017mg 0%
Phenylalanine 0.175mg 0.044mg 0%
Valine 0.211mg 0.046mg 0%
Histidine 0.088mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Plantain raw
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
32%
Pumpkin pie
18%
Plantain raw
Minerals Daily Need Coverage Score
26%
Pumpkin pie
15%
Plantain raw

Comparison summary

Which food is richer in minerals?
Pumpkin pie
Pumpkin pie is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Plantain raw
Plantain raw is lower in Sugar (difference - 3.88g)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 235mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 1.845g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 22)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.