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Pumpkin pie vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between pumpkin pie and couscous

  • Pumpkin pie is higher in vitamin A, vitamin B1,2, copper, vitamin K, vitamin B1, and phosphorus, yet couscous is higher in selenium.
  • Pumpkin pie covers your daily vitamin A needs 69% more than couscous.
  • The amount of cholesterol in couscous is lower.

Food varieties used in this article are Pie, pumpkin, commercially prepared and Couscous, cooked.

Infographic

Pumpkin pie vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +187.9%
Contains more IronIron +136.8%
Contains more CopperCopper +261%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +268.2%
Contains more ManganeseManganese +170.2%
Contains less SodiumSodium -97.9%
Contains more SeleniumSelenium +409.3%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +484.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +181%
Contains more Vitamin B2Vitamin B2 +359.3%
Contains more Vitamin B3Vitamin B3 +12.6%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin B6Vitamin B6 +23.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +13100%
Contains more FolateFolate +73.3%
Contains more CholineCholine +1036.4%
~equal in Vitamin C ~0mg

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% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +5993.8%
Contains more CarbsCarbs +50%
Contains more OtherOther +334.6%
Contains more WaterWater +44%
~equal in Protein ~3.79g

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +20809.1%
Contains more Poly. FatPolyunsaturated fat +2665.6%
Contains less Sat. FatSaturated fat -98.5%

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 Couscous
Lower in Glycemic Index ok
Lower in price ok
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

All nutrients comparison - raw data values

Nutrient Pumpkin pie Couscous DV% diff.
Vitamin A 448µg 0µg 50%
Selenium 5.4µg 27.5µg 40%
Fats 9.75g 0.16g 15%
Vitamin B12 0.35µg 0µg 15%
Copper 0.148mg 0.041mg 12%
Polyunsaturated fat 1.77g 0.064g 11%
Monounsaturated fat 4.6g 0.022g 11%
Vitamin K 13.2µg 0.1µg 11%
Vitamin B1 0.177mg 0.063mg 10%
Sodium 239mg 5mg 10%
Cholesterol 26mg 0mg 9%
Saturated fat 1.988g 0.029g 9%
Phosphorus 81mg 22mg 8%
Vitamin B2 0.124mg 0.027mg 7%
Calories 243kcal 112kcal 7%
Iron 0.9mg 0.38mg 7%
Manganese 0.227mg 0.084mg 6%
Choline 37.5mg 3.3mg 6%
Calcium 64mg 8mg 6%
Starch 10.73g 4%
Carbs 34.83g 23.22g 4%
Fructose 2.85g 4%
Vitamin E 0.76mg 0.13mg 4%
Folate 26µg 15µg 3%
Potassium 167mg 58mg 3%
Fiber 1.8g 1.4g 2%
Vitamin B5 0.452mg 0.371mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin B3 1.107mg 0.983mg 1%
Magnesium 14mg 8mg 1%
Zinc 0.39mg 0.26mg 1%
Vitamin B6 0.063mg 0.051mg 1%
Protein 3.9g 3.79g 0%
Net carbs 33.03g 21.82g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g 0.1g N/A
Tryptophan 0.048mg 0.049mg 0%
Threonine 0.154mg 0.1mg 0%
Isoleucine 0.158mg 0.147mg 0%
Leucine 0.297mg 0.259mg 0%
Lysine 0.192mg 0.073mg 0%
Methionine 0.249mg 0.059mg 0%
Phenylalanine 0.175mg 0.184mg 0%
Valine 0.211mg 0.162mg 0%
Histidine 0.088mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Couscous
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
7%
Couscous
Minerals Daily Need Coverage Score
26%
Pumpkin pie
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 6)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $1.3)
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?
Couscous
Couscous is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 18.78g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 234mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 1.959g)

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.