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Pumpkin pie vs. Egg white — In-Depth Nutrition Comparison

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Significant differences between pumpkin pie and egg whites

  • Pumpkin pie has more vitamin A, vitamin B1, copper, vitamin K, vitamin B12, iron, and phosphorus; however, egg whites are richer in selenium and vitamin B2.
  • Pumpkin pie covers your daily vitamin A needs 69% more than egg whites.
  • Egg whites contain less saturated fat.
  • Pumpkin pie has a higher glycemic index. The glycemic index of pumpkin pie is 59, while the glycemic index of egg whites is 0.

Specific food types used in this comparison are Pie, pumpkin, commercially prepared and Egg, white, raw, fresh.

Infographic

Pumpkin pie vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +814.3%
Contains more IronIron +1025%
Contains more CopperCopper +543.5%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +440%
Contains more ManganeseManganese +1963.6%
Contains less SodiumSodium -30.5%
Contains more SeleniumSelenium +270.4%
~equal in Potassium ~163mg

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +4325%
Contains more Vitamin B3Vitamin B3 +954.3%
Contains more Vitamin B5Vitamin B5 +137.9%
Contains more Vitamin B6Vitamin B6 +1160%
Contains more Vitamin B12Vitamin B12 +288.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +550%
Contains more CholineCholine +3309.1%
Contains more Vitamin B2Vitamin B2 +254%
~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +5635.3%
Contains more CarbsCarbs +4671.2%
Contains more OtherOther +79.4%
Contains more ProteinProtein +179.5%
Contains more WaterWater +73.8%

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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +13185.7%
Contains more GlucoseGlucose +1011.8%
Contains more FructoseFructose +3971.4%
Contains more LactoseLactose +2757.1%
Contains more MaltoseMaltose +1257.1%
Contains more GalactoseGalactose +600%

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 Egg white
Rich in minerals 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
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Pumpkin pie Egg white DV% diff.
Vitamin A 448µg 0µg 50%
Selenium 5.4µg 20µg 27%
Vitamin B2 0.124mg 0.439mg 24%
Fats 9.75g 0.17g 15%
Copper 0.148mg 0.023mg 14%
Vitamin B1 0.177mg 0.004mg 14%
Protein 3.9g 10.9g 14%
Polyunsaturated fat 1.77g 0g 12%
Monounsaturated fat 4.6g 0g 12%
Carbs 34.83g 0.73g 11%
Vitamin K 13.2µg 0µg 11%
Vitamin B12 0.35µg 0.09µg 11%
Calories 243kcal 52kcal 10%
Iron 0.9mg 0.08mg 10%
Phosphorus 81mg 15mg 9%
Cholesterol 26mg 0mg 9%
Saturated fat 1.988g 0g 9%
Manganese 0.227mg 0.011mg 9%
Fiber 1.8g 0g 7%
Choline 37.5mg 1.1mg 7%
Folate 26µg 4µg 6%
Calcium 64mg 7mg 6%
Vitamin B3 1.107mg 0.105mg 6%
Vitamin E 0.76mg 0mg 5%
Vitamin B5 0.452mg 0.19mg 5%
Starch 10.73g 4%
Vitamin B6 0.063mg 0.005mg 4%
Zinc 0.39mg 0.03mg 3%
Fructose 2.85g 0.07g 3%
Sodium 239mg 166mg 3%
Magnesium 14mg 11mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 33.03g 0.73g N/A
Vitamin D 2IU 0IU 0%
Potassium 167mg 163mg 0%
Sugar 18.88g 0.71g N/A
Tryptophan 0.048mg 0.125mg 0%
Threonine 0.154mg 0.449mg 0%
Isoleucine 0.158mg 0.661mg 0%
Leucine 0.297mg 1.016mg 0%
Lysine 0.192mg 0.806mg 0%
Methionine 0.249mg 0.399mg 0%
Phenylalanine 0.175mg 0.686mg 0%
Valine 0.211mg 0.809mg 0%
Histidine 0.088mg 0.29mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Egg white
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
10%
Egg white
Minerals Daily Need Coverage Score
26%
Pumpkin pie
17%
Egg white

Comparison summary

Which food is richer in minerals?
Pumpkin pie
Pumpkin pie is relatively richer in minerals
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $1)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 18.17g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 1.988g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 59)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.