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  6. Pumpkin pie vs. Leek

Pumpkin pie vs. Leek — In-Depth Nutrition Comparison

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Important differences between pumpkin pie and leek

  • Pumpkin pie has more vitamin A, vitamin B12, and vitamin B1; however, leek has more vitamin K, iron, vitamin C, vitamin B6, and manganese.
  • Pumpkin pie's daily need coverage for vitamin A is 35% more.
  • Leek is lower in saturated fat.
  • Pumpkin pie has a higher glycemic index than leek.

The food varieties used in the comparison are Pie, pumpkin, commercially prepared and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Pumpkin pie vs Leek 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%
Leek
Leek
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more CopperCopper +23.3%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +131.4%
Contains more SeleniumSelenium +440%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +133.3%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +111.9%
~equal in Calcium ~59mg
~equal in Potassium ~180mg

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%
Leek
Leek
5
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin AVitamin A +439.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +195%
Contains more Vitamin B2Vitamin B2 +313.3%
Contains more Vitamin B3Vitamin B3 +176.8%
Contains more Vitamin B5Vitamin B5 +222.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +294.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin B6Vitamin B6 +269.8%
Contains more Vitamin KVitamin K +256.1%
Contains more FolateFolate +146.2%

All nutrients comparison - raw data values

Nutrient Pumpkin pie Leek DV% diff.
Vitamin A 448µg 83µg 41%
Vitamin K 13.2µg 47µg 28%
Fats 9.75g 0.3g 15%
Vitamin B12 0.35µg 0µg 15%
Iron 0.9mg 2.1mg 15%
Vitamin C 0mg 12mg 13%
Vitamin B6 0.063mg 0.233mg 13%
Polyunsaturated fat 1.77g 0.166g 11%
Monounsaturated fat 4.6g 0.004g 11%
Manganese 0.227mg 0.481mg 11%
Sodium 239mg 20mg 10%
Folate 26µg 64µg 10%
Vitamin B1 0.177mg 0.06mg 10%
Calories 243kcal 61kcal 9%
Cholesterol 26mg 0mg 9%
Saturated fat 1.988g 0.04g 9%
Selenium 5.4µg 1µg 8%
Phosphorus 81mg 35mg 7%
Vitamin B2 0.124mg 0.03mg 7%
Carbs 34.83g 14.15g 7%
Vitamin B5 0.452mg 0.14mg 6%
Choline 37.5mg 9.5mg 5%
Protein 3.9g 1.5g 5%
Starch 10.73g 4%
Vitamin B3 1.107mg 0.4mg 4%
Fructose 2.85g 4%
Magnesium 14mg 28mg 3%
Copper 0.148mg 0.12mg 3%
Zinc 0.39mg 0.12mg 2%
Calcium 64mg 59mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.76mg 0.92mg 1%
Net carbs 33.03g 12.35g N/A
Vitamin D 2IU 0IU 0%
Potassium 167mg 180mg 0%
Sugar 18.88g 3.9g N/A
Fiber 1.8g 1.8g 0%
Tryptophan 0.048mg 0.012mg 0%
Threonine 0.154mg 0.063mg 0%
Isoleucine 0.158mg 0.052mg 0%
Leucine 0.297mg 0.096mg 0%
Lysine 0.192mg 0.078mg 0%
Methionine 0.249mg 0.018mg 0%
Phenylalanine 0.175mg 0.055mg 0%
Valine 0.211mg 0.056mg 0%
Histidine 0.088mg 0.025mg 0%

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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +160%
Contains more FatsFats +3150%
Contains more CarbsCarbs +146.1%
Contains more WaterWater +64.7%
~equal in Other ~1.05g

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +114900%
Contains more Poly. FatPolyunsaturated fat +966.3%
Contains less Sat. FatSaturated fat -98%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.