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Pumpkin pie vs. Falafel — In-Depth Nutrition Comparison

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The main differences between pumpkin pie and falafel

  • Pumpkin pie is richer in vitamin A and vitamin B12, yet falafel is richer in iron, manganese, folate, magnesium, phosphorus, potassium, copper, and zinc.
  • Daily need coverage for vitamin A for pumpkin pie is 68% higher.
  • Falafel has a lower glycemic index than pumpkin pie.

Food types used in this article are Pie, pumpkin, commercially prepared and Falafel, home-prepared.

Infographic

Pumpkin pie vs Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more CalciumCalcium +18.5%
Contains less SodiumSodium -18.7%
Contains more SeleniumSelenium +440%
Contains more MagnesiumMagnesium +485.7%
Contains more PotassiumPotassium +250.3%
Contains more IronIron +280%
Contains more CopperCopper +74.3%
Contains more ZincZinc +284.6%
Contains more PhosphorusPhosphorus +137%
Contains more ManganeseManganese +204.4%

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +44700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B5Vitamin B5 +54.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +33.9%
Contains more Vitamin B6Vitamin B6 +98.4%
Contains more FolateFolate +257.7%
~equal in Vitamin B3 ~1.044mg

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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more WaterWater +45.6%
Contains more ProteinProtein +241.3%
Contains more FatsFats +82.6%
Contains more OtherOther +115%
~equal in Carbs ~31.84g

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -16.6%
Contains more Mono. FatMonounsaturated fat +121.1%
Contains more Poly. FatPolyunsaturated fat +135%

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

All nutrients comparison - raw data values

Nutrient Pumpkin pie Falafel DV% diff.
Vitamin A 448µg 1µg 50%
Iron 0.9mg 3.42mg 32%
Manganese 0.227mg 0.691mg 20%
Protein 3.9g 13.31g 19%
Folate 26µg 93µg 17%
Polyunsaturated fat 1.77g 4.16g 16%
Phosphorus 81mg 192mg 16%
Magnesium 14mg 82mg 16%
Vitamin B12 0.35µg 0µg 15%
Monounsaturated fat 4.6g 10.171g 14%
Copper 0.148mg 0.258mg 12%
Potassium 167mg 585mg 12%
Fats 9.75g 17.8g 12%
Vitamin K 13.2µg 11%
Zinc 0.39mg 1.5mg 10%
Cholesterol 26mg 0mg 9%
Selenium 5.4µg 1µg 8%
Fiber 1.8g 7%
Choline 37.5mg 7%
Vitamin B6 0.063mg 0.125mg 5%
Calories 243kcal 333kcal 5%
Vitamin E 0.76mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin B1 0.177mg 0.146mg 3%
Vitamin B2 0.124mg 0.166mg 3%
Vitamin B5 0.452mg 0.292mg 3%
Vitamin C 0mg 1.6mg 2%
Saturated fat 1.988g 2.383g 2%
Sodium 239mg 294mg 2%
Vitamin D 0.1µg 0µg 1%
Carbs 34.83g 31.84g 1%
Calcium 64mg 54mg 1%
Net carbs 33.03g 31.84g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g N/A
Vitamin B3 1.107mg 1.044mg 0%
Tryptophan 0.048mg 0.134mg 0%
Threonine 0.154mg 0.492mg 0%
Isoleucine 0.158mg 0.567mg 0%
Leucine 0.297mg 0.944mg 0%
Lysine 0.192mg 0.856mg 0%
Methionine 0.249mg 0.187mg 0%
Phenylalanine 0.175mg 0.707mg 0%
Valine 0.211mg 0.562mg 0%
Histidine 0.088mg 0.364mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Falafel
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
17%
Falafel
Minerals Daily Need Coverage Score
26%
Pumpkin pie
60%
Falafel

Comparison summary

Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Pumpkin pie
Pumpkin pie is lower in Saturated fat (difference - 0.395g)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $4)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 18.88g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.