Pumpkin pie vs. Graham cracker — In-Depth Nutrition Comparison
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How are pumpkin pie and graham cracker different?
- Pumpkin pie is higher in vitamin A and vitamin B12; however, graham cracker is richer in iron, manganese, vitamin B3, folate, phosphorus, and vitamin B2.
- Daily need coverage for vitamin A for pumpkin pie is 69% higher.
- Graham cracker has less cholesterol.
- Pumpkin pie has a lower glycemic index (59) than graham cracker (74).
Pie, pumpkin, commercially prepared and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.
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.
| Contains less SodiumSodium | -47.9% |
| Contains more MagnesiumMagnesium | +185.7% |
| Contains more CalciumCalcium | +20.3% |
| Contains more IronIron | +320% |
| Contains more CopperCopper | +14.9% |
| Contains more ZincZinc | +146.2% |
| Contains more PhosphorusPhosphorus | +128.4% |
| Contains more ManganeseManganese | +348.9% |
| Contains more SeleniumSelenium | +16.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +535.6% |
| Contains more Vitamin EVitamin E | +98.7% |
| Contains more Vitamin B1Vitamin B1 | +49.7% |
| Contains more Vitamin B2Vitamin B2 | +155.6% |
| Contains more Vitamin B3Vitamin B3 | +301% |
| Contains more Vitamin B6Vitamin B6 | +147.6% |
| Contains more FolateFolate | +250% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 448µg | 0µg | 50% |
| Iron | 0.9mg | 3.78mg | 36% |
| Manganese | 0.227mg | 1.019mg | 34% |
| Polyunsaturated fat | 1.77g | 5.388g | 24% |
| Vitamin B3 | 1.107mg | 4.439mg | 21% |
| Folate | 26µg | 91µg | 16% |
| Starch | 10.73g | 46.56g | 15% |
| Vitamin B12 | 0.35µg | 0µg | 15% |
| Vitamin B2 | 0.124mg | 0.317mg | 15% |
| Phosphorus | 81mg | 185mg | 15% |
| Carbs | 34.83g | 77.66g | 14% |
| Sodium | 239mg | 459mg | 10% |
| Calories | 243kcal | 430kcal | 9% |
| Cholesterol | 26mg | 0mg | 9% |
| Vitamin B1 | 0.177mg | 0.265mg | 7% |
| Vitamin B6 | 0.063mg | 0.156mg | 7% |
| Fiber | 1.8g | 3.4g | 6% |
| Choline | 37.5mg | 5.9mg | 6% |
| Magnesium | 14mg | 40mg | 6% |
| Protein | 3.9g | 6.69g | 6% |
| Monounsaturated fat | 4.6g | 2.509g | 5% |
| Vitamin E | 0.76mg | 1.51mg | 5% |
| Zinc | 0.39mg | 0.96mg | 5% |
| Copper | 0.148mg | 0.17mg | 2% |
| Saturated fat | 1.988g | 1.633g | 2% |
| Selenium | 5.4µg | 6.3µg | 2% |
| Fructose | 2.85g | 0.99g | 2% |
| Vitamin K | 13.2µg | 14.3µg | 1% |
| Fats | 9.75g | 10.6g | 1% |
| Vitamin B5 | 0.452mg | 0.42mg | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Calcium | 64mg | 77mg | 1% |
| Net carbs | 33.03g | 74.26g | N/A |
| Vitamin D | 2IU | 0IU | 0% |
| Potassium | 167mg | 170mg | 0% |
| Sugar | 18.88g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.154mg | 0% | |
| Isoleucine | 0.158mg | 0% | |
| Leucine | 0.297mg | 0% | |
| Lysine | 0.192mg | 0% | |
| Methionine | 0.249mg | 0% | |
| Phenylalanine | 0.175mg | 0% | |
| Valine | 0.211mg | 0% | |
| Histidine | 0.088mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +1386.4% |
| Contains more ProteinProtein | +71.5% |
| Contains more CarbsCarbs | +123% |
| Contains more OtherOther | +46.9% |
~equal in
Fats
~10.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +83.3% |
| Contains less Sat. FatSaturated fat | -17.9% |
| Contains more Poly. FatPolyunsaturated fat | +204.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +263.5% |
| Contains more FructoseFructose | +187.9% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +333.9% |
| Contains more SucroseSucrose | +145.4% |
